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Barbell Bulgarian Zercher Split-Squat

Brace for a brutal lower body workout! This uncommon squat variation will build serious strength and stability.

The Barbell Bulgarian Zercher Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. You'll need: exercise bench or barbell or weight plates.

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Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Bulgarian Zercher Split-Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Abdominals (rectus abdominis); Hamstrings

Barbell Bulgarian Zercher Split-Squat Variations and Alternatives

How to do the Barbell Bulgarian Zercher Split-Squat

  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.

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Barbell Bulgarian Zercher Split-Squat FAQs

What muscles does the Barbell Bulgarian Zercher Split-Squat work?

The Barbell Bulgarian Zercher Split-Squat mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Barbell Bulgarian Zercher Split-Squat?

Exercise bench or barbell or weight plates.

Is the Barbell Bulgarian Zercher Split-Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Bulgarian Zercher Split-Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Barbell Bulgarian Zercher Split-Squat variations and alternatives?

Similar exercises include the Assisted Bulgarian Split-Squat, Barbell Zercher Hold Squat, Barbell Cossack Squat and Barbell Front Rack Split-Squat.

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