Single-Leg Barbell Split Squat

a.k.a. Bulgarian Split Squat, Single-Leg Squat, Rear Foot Elevated Split Squat

Differentiation: Mechanics

This variation of a split squat is unique from other Spilt Squat exercises. Here is how: you use an Olympic bar on your shoulders. This position requires you to engage your core in order to balance the weight. Engaging your core eventually strengthens your core. Using a barbell also allows you to add heavier weight to the exercise. Using heavier weight increases the overall strength of your quadriceps. You work one leg for a full set, | then switch to your other leg.

Starting Position

To get into starting position, do this...

1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

2) Locate a movable flat bench.

3) Set the Olympic bar on the rack's pegs at just below shoulder height.

4) Position the flat bench, so it is parallel to the rack, and about 3 feet behind.

5) Load plates onto the bar on the rack.

6) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

7) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

8) Stand inside the squat rack with your back to the bar.

9) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

10) Grasp the bar hands 8 - inches wider than shoulder-width apart - using an overhand grip.

11) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...

12) ...and use your hands to stabilize the balance of the bar.

13) Walk the loaded bar carefully to the center of the bench.

14) Stand about 3 feet in front of the bench, back facing the bench.

15) Place your feet about shoulder-width apart for stability.

16) Lift one leg up and place the top of that leg's foot flat on the bench's pad.

17) Place your left foot flat on the floor |and point your left foot straight forward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your knee to lower your upper body down toward the floor

3) ...as low as you can possible go.

4) Once you have lowered yourself as far as possible, hold this position for a count of one second.

5) This is the ending position.

6) Exhale while reversing this movement and push with the heel of your foot to return to the starting position.

7) Focus on using your heel, not the ball of your foot, to drive your body weight up.

8) Repeat reps for a full set using that leg.

9) When all reps are finished, switch legs. Then, perform the same number of reps using the opposite leg.

Proper Form

Pay special attention to following proper form by...

Be sure your back leg is elevated on a secure surface, about as high as your knee.

Keep your back flat and not rounded during the movement.

To avoid injury when performing this exercise, keep your knee aligned and do not allow it to flare outward. When you have lowered to the parallel position, look down to check to assure your knee is in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your head facing forward.

Keep your torso vertical throughout the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called a manta ray when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

As you push, try to feel the work being done in your quadriceps and hip region.

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