Barbell Bulgarian Zercher Split-Squat
Brace for a brutal lower body workout! This uncommon squat variation will build serious strength and stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by setting up a barbell with an appropriate weight resting in the crook of your elbows. This is the 'Zercher' hold position.
2. Stand facing away from a flat bench and place the top of one foot on the bench behind you.
3. Stand far enough forward that when you squat down, your front foot is flat and your knee doesn't go past your toes.
4. Adopt a tight core and straight back throughout the exercise.
5. Slowly lower yourself into a squat position, keeping the barbell steady in the Zercher hold. Drop down until your thigh is at least parallel to the ground.
6. Push through the heel of your front foot to raise yourself back up to the starting position. This completes one repetition.
7. Perform the desired number of reps on one leg, then switch and repeat on the other leg.
8. Remember to breathe out as you lift and in as you lower your body.
Ensure that during the exercise, you maintain a strong grip on the barbell and the weight is manageable to prevent injury. Use a spotter if needed when working with heavier weights.
---