compound · Lunge
Barbell Bulgarian Split Squat
Barbell Bulgarian Split Squat is a compound lunge movement for quads, using Olympic Barbell and Flat Bench. It also works glutes and hamstrings. 3 sets of 6-10, 3 min rest.
- Primary muscle
- Quads
- Equipment
- Olympic Barbell and Flat Bench
- Difficulty
- Expert
- Sets and reps
- 3 × 6-10
- Rest
- 150s
- Force
- push
How to do it
- 1Set up
Bar on the back, rear foot on a bench, front foot planted flat.
- 2The cue that matters
Heaviest version and the hardest to balance - set up slow, no rushing the first rep.
- 3Work it
3 sets of 6-10, resting about 3 minutes between them. Both sides, same number of reps.
Muscles worked
Quads does most of the work. Glutes and hamstrings take the rest.