Quads · Dumbbell · Intermediate

How to do Bulgarian Split Squat

The Bulgarian split squat is a single-leg squat with your back foot raised on a bench. It trains the quads and glutes of the front leg hard with fairly light weights, and evens out strength differences between your two sides.

Primary muscle: Quads
Also works: Glutes and Hamstrings
Equipment: Dumbbell
Level: Intermediate
Category: Legs

How to do Bulgarian Split Squat, step by step

Stand about two steps in front of a bench, holding a dumbbell in each hand, and rest the top of one foot on the bench behind you.
Keeping your chest up, bend your front knee and lower straight down until your back knee is close to the floor.
Push through the heel and midfoot of your front leg to stand back up.
Finish all your reps on one leg, then switch sides.

Station taken, or training at home? Alternatives to Bulgarian Split Squat →

Muscles worked

Bulgarian Split Squat works your quads as the main mover, with help from your glutes and hamstrings.

Track Bulgarian Split Squat in SPLYT

Bulgarian Split Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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