Intermediate exercise

One Leg Barbell Squat

Also called Barbell Bulgarian Split Squat, Barbell Rear-Foot-Elevated Split Squat

Technique

How to perform One Leg Barbell Squat

Position a bench behind the working area of a squat rack or power rack, leaving room to take a split stance and return the bar to its hooks.
Set the bar across the upper back rather than the neck, grip it securely, and unrack it with both feet supporting you.
Place the rear foot on the bench and set the front foot far enough forward to lower with its whole sole remaining planted.
Brace the torso and bend the front hip and knee together, lowering the rear knee toward the floor while keeping the bar steady.
Allow a controlled torso inclination and front-knee travel that fit your stance; stop at the practiced depth without losing balance or lifting the front heel.
Press through the front foot to extend the front hip and knee and return to the split-stance start.
After the planned repetitions, bring the rear foot down and rerack before resetting for the other leg.

Programming relevance