Bulgarian Split Squat
Legs
Weight & Reps
Dumbbell
The Bulgarian split squat is a single-leg exercise performed with the rear foot elevated on a bench. It builds unilateral leg strength, balance, and addresses muscle imbalances between legs.
How to Do Bulgarian Split Squat
- Place the top of your rear foot on a bench about 2 feet behind you
- Lower straight down until your front thigh is parallel to the floor — don't lunge forward
- Keep your front knee tracking over your toes, not caving inward
- Drive up through your front heel, focusing all the work on the front leg
Form Cues
- Place the top of your rear foot on a bench about 2 feet behind you
- Lower straight down until your front thigh is parallel to the floor — don't lunge forward
- Keep your front knee tracking over your toes, not caving inward
- Drive up through your front heel, focusing all the work on the front leg
Common Mistakes to Avoid
- Standing too close to the bench, which restricts your range of motion and crunches the knee
- Leaning your torso too far forward instead of staying upright, which shifts load to the lower back
- Pushing off with the rear foot instead of using it purely for balance — the front leg does all the work
Muscles Worked
Primary
Quadriceps
Gluteus Maximus
Secondary
Hamstrings
Adductors
Core
Hip Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the Bulgarian split squat work?
Bulgarian split squats primarily target the quadriceps and gluteus maximus of the front leg, with secondary engagement from the hamstrings, adductors, core, and hip flexors.
How much should a beginner Bulgarian split squat?
Beginners should start with bodyweight only, then progress to 10-20 lb (4.5-9 kg) dumbbells per hand. Balance is the hardest part at first — master the movement pattern before adding weight.
Bulgarian split squat vs back squat — which is better?
Back squats allow heavier loading and build bilateral leg strength, while Bulgarian split squats address muscle imbalances and require more stability. Use both — squats for strength, split squats for balance and unilateral work.
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