How to Do the Bulgarian Split Squat (Bodyweight)
The bodyweight Bulgarian split squat puts your rear foot up on a bench or couch, which shifts more load to the front leg than a regular split squat. It builds quads and glutes with no equipment and reveals left-right differences. It suits intermediate lifters who have outgrown ordinary split squats.
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Muscles worked
Primary
- Quads
- Glutes
Secondary
- Hamstrings
How to do the Bulgarian Split Squat (Bodyweight)
- 1
Stand a couple of feet in front of a bench or couch, facing away.
- 2
Place the top of your rear foot on the surface.
- 3
Hop your front foot out so your front shin can stay near vertical.
- 4
Lower straight down until your front thigh is parallel to the floor.
- 5
Keep your chest up and your front foot flat.
- 6
Drive through your front heel to stand up.
Form cues to remember
- Drop straight down
- Front foot flat
- Chest up
- Most weight on your front leg
Common mistakes
Standing too close to the bench
Step further out so your front shin stays near vertical.
Pushing off your back foot
Keep the back foot as support and let the front leg do the work.
Front knee caving in
Push your knee out in line with your toes.
Leaning too far forward
Keep your torso mostly upright.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps per leg, 60–90 sec rest |
|---|---|
| Endurance | 2 sets of 15–20 reps per leg |
Use a stable surface and start with a lower bench if you wobble. Stop if you feel pain in your front knee or rear hip.
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Bulgarian Split Squat (Bodyweight) FAQ
Bulgarian split squat vs regular split squat?
The rear foot is elevated on a Bulgarian split squat, which makes it harder and increases the stretch on your front leg. A regular split squat keeps both feet on the floor.
How far should my front foot be from the bench?
Far enough that your front shin stays near vertical at the bottom. Most people land around two to three feet away, but adjust to your height.
Why does my back foot cramp on the Bulgarian split squat?
Try a different rear foot position, such as laces down on the bench or a softer surface. Some people prefer toes down.
