Barbell Zercher Bulgarian Split Squat

Muscles worked

Setup

1. Set a barbell in a rack at roughly elbow height and hook the bar into the crooks of your elbows, clasping your hands together in front of your chest.
2. Stand approximately two feet in front of a flat bench, facing away from it.
3. Reach one leg back and place the top of your foot (laces down) firmly on the bench.
4. Establish a stable tripod foot position with your front leg, ensuring your hips are square.

How to do it

1. Inhale deeply and brace your core to stabilize the anterior load, keeping your chest tall and elbows tucked.
2. Lower your hips vertically by bending your front knee and hip until your front thigh is at least parallel to the floor.
3. Exhale and drive through the mid-foot of your front leg to return to the starting position, maintaining a controlled tempo.
4. Perform all reps on one leg before switching to the other side.

Form checklist

• Keep the barbell pulled tight against your torso to prevent it from pulling you forward.
• Ensure your front knee tracks in line with your second toe, avoiding internal collapse.
• Maintain a neutral spine; do not allow the weight to round your upper back.
• Keep your weight centered over the front leg rather than pushing back into the bench.

Pro tips

• Drive your elbows slightly upward during the descent to better engage the upper back and lats for stability.
• Lean your torso slightly forward (about 15 degrees) to increase the stretch on the glutes and improve balance.
• If the bar pressure on your elbows is distracting, use a squat pad or wrap a towel around the center of the bar.

Make it harder

• Add a 2-second pause at the bottom of each rep to increase time under tension and eliminate momentum.
• Perform the exercise with the front foot on a 2-inch deficit (like a weight plate) to increase the range of motion.

Frequently asked

What muscles does the barbell zercher bulgarian split squat work?

The barbell zercher bulgarian split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the barbell zercher bulgarian split squat?

The barbell zercher bulgarian split squat uses barbell.

Is the barbell zercher bulgarian split squat good for beginners?

The barbell zercher bulgarian split squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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