Barbell Bulgarian Split Squat

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The barbell Bulgarian split squat is a targeted workout that focuses on the quads and glutes.

By using a barbell, the exercise adds resistance to increase the intensity and challenge the muscles.

This workout primarily targets the quads and glutes, while also engaging the core and stabilizer muscles.

Place a barbell on your upper back, resting it across your shoulders.
Stand with your feet hip-width apart, toes pointed forward.
Take a large step forward with your right foot, keeping your torso upright.
Bend both knees to lower your body, allowing your left knee to almost touch the ground.
Push through your right heel to return to the starting position.
Repeat the movement with your left leg, alternating sides for each repetition.

Start by placing a barbell across your upper back, gripping it firmly with both hands.
Take a step forward with one foot, positioning it about two feet in front of the other foot.
Lower your body by bending your front knee and allowing your back knee to drop towards the floor.
Ensure your front knee stays in line with your toes, and your back knee hovers just above the ground.
Drive through your front heel to return to the starting position, engaging your quads and glutes throughout the movement.
Repeat the exercise for the desired number of repetitions, then switch legs and perform the same number of reps on the other side.