How to perform the Bulgarian Split Squats (Barbell)
- 1Set a barbell on a rack at about shoulder height, rest it across your upper back, step out of the rack, and stand a step or two in front of a bench. Place one foot on the bench behind you and plant the other foot firmly on the floor with your torso upright and eyes forward.
- 2Bend your front knee and lower your hips straight down, keeping your front heel on the floor and most of the weight on your front leg until that thigh is about parallel to the ground. Pause briefly, then push through your front heel to stand back up, exhaling as you rise and inhaling as you lower into the next rep.
Coach tips
- Keep your front knee roughly in line with your middle toes so it doesn’t cave inward or drift way past your toes.
- Drive through the front heel and middle of your foot; your back leg is there mainly for balance, not to push the weight.
- Start with a lighter bar and a shorter range of motion, then go deeper only as your hips and knees feel comfortable.
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