Bulgarian Split Squat
The Bulgarian split squat is a powerful unilateral exercise for quads and glutes.
Updated
Bulgarian Split Squat
The Bulgarian split squat is a powerful unilateral exercise for quads and glutes.
Muscles Involved
- Front leg quadriceps : primary extensor
- Glutes : hip extension
- Core : balance and stability
Step-by-Step Instructions
Step 1 — Position
One foot behind elevated on a bench. Front foot firmly planted.
Step 2 — Descent
Bend front knee to 90°. Rear knee toward the floor.
Step 3 — Ascent
Push with the front foot. Knee does not excessively pass the toes.
Sets and Reps
3 sets of 10-12 reps per leg.
Common Mistakes
- Rear foot pushing : all force comes from front foot
- Knee caving : keep it aligned with foot
- Torso leaning : stay upright
Safety Tips
Start with bodyweight to master balance. Add dumbbells progressively.
Variations
- With barbell : higher load possible
- With rear foot on TRX : increased instability
Who Is This Exercise For?
All levels. One of the best unilateral leg exercises.
Diagrams and illustrations
Illustration: Bulgarian Split Squat
The Bulgarian split squat is a powerful unilateral exercise for quads and glutes.