Barbell Bulgarian Split Squat
Rear foot on a bench, bar on the back; the elevation puts nearly everything on the front leg.
How to do it
Setup
Bar on the back, rear foot laces-down on a bench, front foot a long step out.
Steps
- Lower straight down, front thigh to near parallel.
- Keep the front knee over the toes.
- Drive up through the front foot.
Common mistakes
Loading like a back squat: the single leg takes it ALL; be modest. Wobbling under the bar: dumbbells first until the balance is owned. Short stance: knee dives; step long.
Breathing
Inhale down, exhale driving up.
