Barbell Elevated Split Squat
Description
The barbell elevated split squat, also known as the barbell Bulgarian split squat, places the rear foot on a bench or box while you squat down on the front leg. With a barbell across your back, the load is heavy on the working leg and forces serious balance, hip strength, and unilateral leg development.
Muscle Group
Equipment Required
Barbell Elevated Split Squat Instructions
- Set up a bench or box behind your standing position.
- Place a barbell across your upper back as in a back squat.
- Step forward with your front leg and place the top of your back foot on the bench behind you.
- Stand tall with most of your weight on the front leg.
- Brace your core and lower into a split squat by bending the front knee.
- Descend until your front thigh is parallel to the floor and the back knee is just above the floor.
- Drive through the front foot to stand back up to the starting position.
- Complete reps on one leg before switching sides.
Barbell Elevated Split Squat Form & Visual
Barbell Elevated Split Squat Benefits
- Heavily loads single-leg strength
- Builds quads, glutes, and hamstrings unilaterally
- Corrects left-right imbalances
- Improves balance and hip stability
- Less spinal load than a standard squat at heavy weights
- Excellent accessory for athletes and lifters
Barbell Elevated Split Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Core stabilizers
Barbell Elevated Split Squat Variations & Alternatives
- Bulgarian Split Squat
- Barbell Lunge
- Dumbbell Bulgarian Split Squat
- Barbell Back Squat
