How to do the Barbell Bulgarian Split Squat
- Bar on upper back.
- Rear foot on bench.
- Lower straight down.
- Drive through front foot.
- Stand tall, hips level.
Full technique — 7 steps
- Set a flat bench behind you and place the barbell across your upper back.
- Stand a comfortable split stance in front of the bench and rest one foot on it.
- Tighten your stomach and keep your torso tall.
- Lower straight down by bending the front knee and hip until the back knee nears the floor.
- Drive through the front foot to stand back up.
- Finish with the front leg straight and hips level.
- Reset your stance and repeat all reps on one side before switching legs.
Common mistakes
- Using a stance that is too short and crowding the front knee.
- Leaning forward and turning the movement into a balance drill.
- Pushing off the rear foot instead of loading the front leg.
- Letting the front knee cave inward during the descent and drive.
- Rushing the descent and bouncing out of the bottom position.
Form cues
- Front foot planted
- Torso stays tall
- Knee points where foot points
- Drive through whole foot
- Keep hips square
- Control the bottom
