How to Do the Bulgarian Split Squat
The Bulgarian split squat puts your rear foot on a bench so your front leg does nearly all of the work. It builds quads and glutes and exposes left-right imbalances. It suits lifters who want serious single-leg training with little weight.
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Muscles worked
Primary
- Quads
- Glutes
Secondary
- Hamstrings
How to do the Bulgarian Split Squat
- 1
Stand about two feet in front of a bench with your back to it.
- 2
Place the top of your rear foot on the bench behind you.
- 3
Hold a dumbbell in each hand at your sides.
- 4
Brace your abs and keep your torso tall.
- 5
Lower straight down until your front thigh is about parallel.
- 6
Drive through your front heel to stand, then finish all reps before switching legs.
Form cues to remember
- Drop straight down
- Weight in your front heel
- Torso tall and ribs down
- Front knee over your toes
Bulgarian Split Squat video tutorial
Common mistakes
Front foot too close
Step farther out so your shin stays near vertical at the bottom.
Pushing off the back foot
Let the rear leg only balance and let the front leg do the work.
Knee caving in
Keep your front knee tracking over your toes.
Leaning too far forward
Keep your chest up if you want more quads.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps per leg, 90 sec rest |
|---|---|
| Strength | 3–4 sets of 5–8 reps per leg, 2 min rest |
Start with bodyweight to find your balance and foot distance. If your front knee hurts, move your foot farther forward.
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Bulgarian Split Squat FAQ
Why are Bulgarian split squats so hard?
They load one leg while you balance and stretch the hip of the other leg. Start light and build up.
Are Bulgarian split squats better than lunges?
Neither is better. The Bulgarian version is more stable and easier to load, while lunges add movement.
How do I make Bulgarian split squats target glutes?
Lean your torso slightly forward and take a slightly longer front stance.
