The barbell version of the Bulgarian split squat adds a challenge of thoracic mobility and shoulder external rotation. REMEMBER** a split squat is not a hinge. ONE DOES NOT get more glute out of the exercise if you lean forward and don’t bend you knee! The goal is heavy knee flexion. Meaning, if the torso is upright and the midline is braced as shown above, the body has to work twice as hard to support a frame that is standing tall. This is the point of the split squat—deep knee flexion while the torso remains like a wall. Deep knee flexion is positively correlated with a increase in vertical jump and power output. If you are a beginner, go lighter and higher volume reps 8-15. If you are a conditioned and advanced, try loading up low volume heavy weight for 3-5 sets of 3-6 reps. Elite or not, the split squat should be in your program for sagittal plane balance, core strength, mobility, and unilateral strength. Give them a try at least once a week!