With the rear foot raised on a bench, the Bulgarian split squat loads one leg at a time and builds strong quads and glutes. It is demanding on balance and a favourite for fixing leg imbalances.
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How effective is this exercise for you?
3
Sets
12
Reps
Dumbbell
Equipment
8.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Quads, Glutes
➕
Secondary
Hamstrings
📋 How To Perform Bulgarian Split Squat
1
Stand a couple of feet in front of a bench, place one foot behind you on the bench.
2
Keep your torso mostly upright, front foot flat on the floor.
3
Lower your back knee toward the floor by bending your front leg.
4
Push through your front heel to stand back up.
5
Complete all reps on one leg before switching sides.
💡 Benefits of Bulgarian Split Squat
Builds single-leg strength and stability, improves hip mobility and trains the quads and glutes through a long range. It also puts less load on the spine than a barbell squat.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 12 reps per leg with dumbbells at the sides or a barbell on the back. Place the rear foot on a bench about knee height, and step the front foot far enough forward that the shin stays near vertical.
⚠️ Common Mistakes to Avoid
Placing the front foot too close so the knee travels far forward
Leaning the torso excessively
Letting the front knee collapse inward
✅ Pro Tips
Step the front foot far enough forward that the shin stays near vertical at the bottom
Drive up through the front heel
🛡️ Safety Notes
Advanced and balance-demanding. Start with bodyweight, and hold a support if needed, and stop if you feel pain in the front knee.
🔁 Progressions & Regressions
Make it harderheavier dumbbells or a barbell.
Make it easiersplit squat on the floor with no elevation.
