Barbell Zercher Bulgarian Split Squat Exercise Guide
Exercise Profile
- Target
- Thighs
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Thighs
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Zercher Squat
Visualised Target Muscle Groups
Front
Back
How to: Barbell Zercher Bulgarian Split Squat
- Stand with your feet shoulder-width apart and hold the barbell in the crooks of your elbows.
- Step back into a split stance, with one foot elevated behind you.
- Lower your body by bending your front knee until your thigh is parallel to the floor.
- Press through your front heel to return to the starting position.
- Repeat for the desired number of reps on each leg.
Common Mistakes
- Leaning too far forward.
- Not keeping the weight close to the body.
- Allowing the front knee to cave inward.
Modifications
- Decrease the weight to focus on form.
- Use lighter weights until you are comfortable with the movement.
Tips
- Keep your back straight throughout the movement.
- Engage your core to maintain stability.
- Ensure that your front knee does not extend past your toes.
Barbell Zercher Bulgarian Split Squat Alternatives
Tags
squat
strength
legs
glutes
quads
barbell
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