Posterior Loaded Barbell Bulgarian Split Squat

Start by setting a barbell on a squat rack at shoulder height. Step one foot behind you and place it on a bench or elevated surface, ensuring your front foot is flat on the ground and about 2 feet in front of the bench. Position the barbell across your upper back, similar to a back squat, keeping your chest upright and core engaged. Lower your body by bending both knees, with your front thigh parallel to the floor and your back knee dropping towards the ground. Push through the heel of your front foot to return to the starting position. Keep your torso straight and avoid leaning forward. Repeat for the desired reps, then switch legs.