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Bulgarian squats with the barbell

Opting for the use of the barbell instead of dumbbells provides the opportunity to strengthen the target muscles through Bulgarian Squats with the barbell. Even though the movement pattern shows little difference, the specific characteristics can be identified here.

Body position

Standing in front of a rack with the gaze directed towards the barbell, one lifts it and places it on the muscles of the rear shoulder. It remains there throughout the entire exercise. Taking a step in front of a weight bench, the back foot presses with the top of the foot on the bench. The upright posture is maintained, and the lower back retains its natural arch. The gaze is forward, and the shoulders are slightly pulled back.

Movement execution

During Bulgarian Squats with the barbell, one bends the front leg, causing the back leg or knee to move toward the ground. A more intense muscle contraction is achieved the farther the leg is lowered. Throughout the descent, the upper body should remain consistently upright. Subsequently, one pushes the leg upward through the heel, engaging the buttocks and abdomen, exhales, and maintains continuous tension in the muscles. The power is generated exclusively from the front leg.

Stressed muscles and common mistakes

Additional information about the involved muscles and common errors when performing Bulgarian Squats with the barbell can be found on the Bulgarian Split Squat page.