Bulgarian Split Squat
Long stance, torso slightly forward, front heel planted.
How to do it →Bulgarian Split Squat vs Wall Sit
Both train your quads. Here's how they differ, and when to pick each one.
Wall Sit
Back flat on the wall, thighs level with the floor, breathe.
How to do it →Side by side
| Bulgarian Split Squat | Wall Sit | |
|---|---|---|
| Kit | Dumbbell | Bodyweight |
| Main muscles | Quads, Glutes | Quads |
| Also works | Adductors, Core | Glutes |
| Bench needed | Yes | No |
| One side at a time | Yes | No |
| Works at home | Gym only | Yes, no kit |
| Starting load | Around 6 kg per hand | Your bodyweight |
How each one feels
Bulgarian Split Squat
- Drop your back knee straight down towards the floor.
- Lean your torso slightly forward and keep the front heel planted.
- Push through the front foot to stand back up. Finish one side, then switch.
Watch out for: Stance too short, so your front heel lifts.
Wall Sit
- Slide down until your thighs are roughly level with the floor.
- Knees over ankles, breathe steadily and hold.
Watch out for: Hips higher than knees (too easy).
Bulgarian Split Squat: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + One side at a time helps even out imbalances.
- + Also works your adductors and core.
- − Takes twice as long because you do each side.
- − Needs a bench.
- − Around 24 kg, grip and balance start to limit the set.
- − Can be awkward if your knee needs looking after, or during pregnancy.
Wall Sit: pros and cons
- + No kit needed, so you can do it anywhere.
- + Really focused on your quads.
- − Harder to add weight in small steps as you get stronger.
Which should you pick?
- Pick Bulgarian Split Squat if one side feels weaker than the other.
- Pick Wall Sit if you train at home, travel a lot, or want something you can do anywhere.
- Bulgarian Split Squat trains one side at a time, which helps even out imbalances.
- Wall Sit needs no kit, so it's great at home or when the gym's packed.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
Try 7 days free