Bulgarian Split Squat (Barbell)
Also called Barbell Bulgarian Split Squat, Barbell Rear-Foot-Elevated Split Squat
How to do it
Rest a barbell across the upper back, stand about one stride in front of a stable bench, and place the top of one rear foot on it. Lower the rear knee toward the floor while keeping most pressure through the front foot, then drive through that foot to rise. Keep the pelvis square and front knee aligned, complete the set, and repeat on the other side.
Setup
Secure the bar evenly across the upper back before placing the rear foot on a stable bench. Keep the front foot planted, hands balanced on the bar, hips square, torso braced, and front knee tracking over the toes.
Where you should feel it
Primarily through the front-leg quad and glute under the barbell load, with the hamstrings and calves assisting while the core and hip stabilizers control the elevated stance.
When to use it
Use for heavily loaded unilateral leg strength and hypertrophy after mastering the bodyweight pattern. Program controlled sets of 5-10 reps per side with safety supports available.