Exercise library
Quads
Barbell Bulgarian Split Squat
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings
- Equipment
- Barbell
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Rack the bar on your traps and place your rear foot on a bench behind you. Lower straight down until the front thigh is parallel, then drive through the front heel to stand.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Back SquatBarbellSquat
- Barbell Box SquatBarbellSquat
- Barbell Deficit SquatBarbellSquat
- Barbell Forward LungeBarbellSquat
- Barbell Front SquatBarbellSquat
- Barbell Hack SquatBarbellSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: