The Bulgarian Split Squat is one of the most effective leg exercise you can do.
And beyond that, it's one of THE best single-leg exercises you can do for total leg development.
This exercise setup is going to really allow you to push that exercise to the limit by taking balance out of the equation.
How to Set Up The Barbell Bulgarian Split Squat Machine in the Power Rack
This is essentially an elevated landmine type of setup, meaning one end of the bar is the pivot/fulcrum while the other end is the moving part of the "machine."
It will take a bit of experimentation to get the rack rail heights right but once you get it set up right, you can just work on loading.
Set one side rail to about lower chest level (higher is fine, too). Set the other rail to about belly button level. Set an Olympic bar on the rails. This will give you a downward angle...the position of the bottom rail is more important than the top rail.
Set a flat bench a few feet away from the end of the bar. This bench placement will also take a bit of messing around to get the right distance. You'll also need to experiment with your foot placement as well.
You should be able to get yourself under the end of the bar in a Bulgarian split squat and get it on your shoulder (you'll see when I show you the exercise below). Then stand up.
That's the exercise!
Test it without weight, then once you have the height where you think it should be, put a 45 lb plate on the top end and a 45 lb plate on the bottom end and test it again. If it's still good, you're golden.
Once you've established that the height is good, you're ready to start hammering your entire posterior chain and your quads.
You'll be setting the bar end on one shoulder (it's the fat end of the bar so it won't hurt), then you'll do a Bulgarian split squat movement.
Set one hand on the safety rail for balance and the other hand (on the working shoulder side) on the bar or on top of the plates (if you're using more than 3 plates). This keeps the shoulder elevated, which keeps the bar from rolling off to the side.
You can set the bar on the same side shoulder as the leg you have forward (i.e. if the left leg is forward, put the bar on the left shoulder) or on the opposing shoulder. Either way works fine and you can do whichever feels better to you.
I'm using the opposing leg/shoulder here.
Then just PUSH.
Because the other end of the bar is the pivot point, you still have some freedom of movement. You're not locked into a totally strict path like you are with most machines.
You get the stabilization benefits of a machine coupled with the activation and movement benefits of a free weight exercise.
And because the bottom rail is right there, when you hit the limit (and you can really push the limit), you don't have to worry about reracking the weight or setting a safety bar on a machine. Just set the bar on the rail and you're done.
When you finish on one side, you can either take a rest or switch directly to the other side and go again.
Because it's a Bulgarian Split Squat with your back foot elevated, that other leg doesn't contribute to the movement very much.
Once you start getting into using 3, 4 or more plates, you'll need to mash your face fairly close to the plates to keep the bar end on your shoulder.
How to Use the Barbell Bulgarian Split Squat Machine in Your Leg Training
When doing this exercise, switch up which leg you start with (e.g. start with left on set 1, then start with right on set 2). I recommend doing an even number of sets for this reason.
This exercise shines as a heavy single-leg exercise but it can also be used for higher reps with lighter weight.
You can use it as the primary exercise for your leg training or as a finisher once you've done exercises (like squats) that require more technique and balance. This exercise is one where you can just get into position and blast out reps until you collapse to the ground.
And that, my friend, is what makes for the best leg problems...
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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