How to do a barbell bulgarian split squat

Setup:

1. Bench or box: Find a bench or sturdy box roughly knee-height. Stand a few feet in front of it, facing away.
2. Rear foot placement: Place the top of your rear foot on the bench or box. Your shoelaces should rest flat on the surface.
3. Front foot distance: Adjust the distance of your front foot from the bench. A longer stance will target glutes more, a shorter stance focuses on the quads. Find a comfortable position to start.
4. Barbell position: Unrack the barbell and rest it across your upper back as you would for a back squat.

The Lift:

1. Descent: Keeping your torso upright, slowly lower your body by bending your front knee. Descend until your back knee is nearly touching the floor.
2. Maintain balance: Use your core to stay upright, preventing your torso from leaning forward excessively. Keep your front shin as vertical as possible.
3. Drive upward: Explosively push through the heel of your front foot to return to the starting position.
4. Reset and repeat: Briefly pause at the top, and begin the next repetition.

Tips:

• Engage your core: Maintain a tight core for balance and to protect your spine.
• Don't rush: Perform this exercise with control and focus on technique.
• Slight forward lean: A very slight torso lean is natural, but avoid excessively bending forward.
• Foot position: Play with your stance and foot position to find what works best for you.