Bulgarian Split Squat

A single-leg lower-body exercise performed with one foot elevated on a bench, delivering powerful stimulus to the glutes and quadriceps.

Intermediate · Recommended Sets: 3 sets x 10-12 reps per side · Quadriceps, Gluteus Maximus

Bulgarian Split Squat — Points to Check Today

  • Target shifts with torso angle — An upright torso targets the quads; a slight forward lean targets the glutes. (Letting the torso lean back too far, contrary to your goal)
  • Don't let the front knee jut too far forward — It can strain the knee joint. (Placing your foot too close so the knee drives excessively forward)
  • Keep the pelvis aligned — A twisted pelvis puts strain on the lower back. (Letting the pelvis drop to one side as you lower)

Bulgarian Split Squat — How to Do It / If You're New

  1. Stand in front of a bench or chair and rest the top of one foot on the bench. Hold a dumbbell in each hand.
  2. Keep your chest up and your back straight as you bend the front knee to lower slowly.
  3. Lower until your front thigh is parallel to the floor, then drive through the front heel to stand back up.
  4. After completing one side, repeat the same on the other side.