What muscles does the Barbell Bulgarian Split Squat work?

The Barbell Bulgarian Split Squat mainly works the quads and glutes.

How many sets and reps of the Barbell Bulgarian Split Squat?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Bulgarian Split Squat?

ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.

Barbell Bulgarian Split Squat

With the rear foot elevated and the bar on the back, descend on the front leg until the thigh is parallel.

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Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Barbell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the quads, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Bulgarian Split Squat work?: The Barbell Bulgarian Split Squat mainly works the quads and glutes.
What equipment do you need for the Barbell Bulgarian Split Squat?: A barbell.
How many sets and reps of the Barbell Bulgarian Split Squat?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Bulgarian Split Squat?: ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.

Program it for your clients

Coaches add the Barbell Bulgarian Split Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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