Demo & instructions
Barbell Bulgarian Split Squat
Also known as: Barbell Rear-Foot-Elevated Split Squat, Barbell RFESS
Instructions
A rear-foot-elevated split squat with a barbell on your back. The higher load position removes grip as a limit and asks much more of your balance and trunk, so it suits lifters who already own the dumbbell version.
- Movement
- Lunge
- Type
- Compound
- Level
- Advanced
- Typical range
- 5–12 reps
Setup
- 1Place a bench a long stride behind the rack and set the safety arms just below your lowest bar position.
- 2Unrack the bar on your upper back and step back until the bench is within reach of your rear foot.
- 3Rest the top of one foot on the bench and hop the front foot forward until you can lower straight down comfortably.
- 4Fix your eyes on a point ahead and brace your trunk.
Execution
- 1
Target
Equipment
Muscles worked
Training use
Strength
Muscle building
Endurance
Conditioning
