Barbell One-Leg Squat
Gym Exercise Card
Equipment
The Barbell One-Leg Squat, also known as the Bulgarian split squat, is an effective lower body exercise that targets the quadriceps, hamstrings, and gluteus maximus. It helps improve balance, coordination, and strength in the legs and core, making it a valuable exercise for athletes and fitness enthusiasts.
How to do it
- Position yourself a few steps in front of a bench and place one foot on it behind you.
- Hold a barbell across your upper back, keeping your chest up and core engaged.
- Lower your body by bending your front knee until your thigh is parallel to the ground.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of reps, then switch legs.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings
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