Bulgarian Split Squat.

How to do it.

1. Step 01

   Stand a few feet in front of a bench, placing one foot on the bench behind you.

2. Step 02

   Keep your front foot flat on the floor, maintaining an upright torso.

3. Step 03

   Lower your body by bending your front knee, allowing the back knee to drop.

4. Step 04

   Descend until your front thigh is parallel to the floor or deeper.

5. Step 05

   Ensure your front knee tracks over your toes, not caving inward.

6. Step 06

   Drive through your front heel to return to the starting position.

Pro cues.

• Maintain balance by keeping your core engaged.

• Control the descent to maximize muscle tension.

• Avoid leaning too far forward or backward.

Questions, answered.

What is the Bulgarian Split Squat?

A challenging unilateral compound exercise that targets the quadriceps, glutes, and hamstrings while improving balance.

What muscles does the Bulgarian Split Squat work?

The Bulgarian Split Squat primarily works your quadriceps and glutes. It also recruits your hamstrings and core as secondary movers.

What equipment do I need for the Bulgarian Split Squat?

You need dumbbells to perform the Bulgarian Split Squat.

How many sets and reps should I do for the Bulgarian Split Squat?

A typical prescription for the Bulgarian Split Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Bulgarian Split Squat good for beginners?

The Bulgarian Split Squat is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.