HyperBody
Exercise library · Legs

Bulgarian Split Squat.

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

IntermediateDumbbells
Bulgarian Split Squat
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Hamstrings · Core
The play-by-play

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.

What separates good from great

Pro cues.

  • Maintain balance by keeping your core engaged.

  • Control the descent to maximize muscle tension.

  • Avoid leaning too far forward or backward.