Bulgarian Split Squat

The bulgarian split squat is a compound push movement that primarily builds the Quadriceps, Glutes, with help from the hamstrings, adductors, core.

LevelBeginner
TypeCompound / Push
GearDumbbells, Flat Bench
XP Yield+400

How to perform it

  1. Stand a stride-length in front of a bench, holding a dumbbell in each hand.
  2. Place the top of one foot on the bench behind you.
  3. Lower straight down by bending the front knee until the back knee nears the floor.
  4. Drive through the front mid-foot to return to standing. Finish all reps, then switch legs.

Common mistakes

  • Standing too close to the bench, jamming the front knee forward.
  • Leaning the torso too far forward and losing balance.
  • Pushing off the back foot instead of loading the front leg.

Sets & reps

3–4 sets of 8–12 reps per leg.

Variations

  • Front-Foot-Elevated Split Squat
  • Barbell Bulgarian Split Squat
  • Tempo Split Squat

Recommended gear

adjustable dumbbells — read review flat bench — read review

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