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Bulgarian Split Squat

Also called rear-foot elevated split squat

Works Quads, Glutes, with help from Adductors, Core.

Set up

How to set up for the Bulgarian Split Squat

  • Back foot laces-down on a bench, front foot a long stride ahead.
  • A dumbbell in each hand, arms hanging.

Do the rep

How to do a Bulgarian Split Squat with good form

  1. Drop your back knee straight down towards the floor.
  2. Lean your torso slightly forward and keep the front heel planted.
  3. Push through the front foot to stand back up. Finish one side, then switch.

Common mistakes

Bulgarian Split Squat form mistakes to avoid

  • Stance too short, so your front heel lifts.
  • Pushing off the back leg.
  • Wobbling: slow down and own the bottom.

Quick cue

Long stance, torso slightly forward, front heel planted.

Around 24 kg, grip and balance start to limit the set. That's usually the time to move on.

Not sure what weight to start with?

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Equipment busy? Try these

Bulgarian Split Squat alternatives that work the same muscles

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Questions

Bulgarian Split Squat FAQ

What muscles does the Bulgarian Split Squat work?

Mainly your quads and glutes, with help from your adductors and core.

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

3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.

What weight should a beginner use for the Bulgarian Split Squat?

Around 6 kg per dumbbell is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.

Can I do the Bulgarian Split Squat at home?

You'll need a bench. If you don't have one, check the alternatives below for a no-bench option.

Is the Bulgarian Split Squat good for beginners?

Yes, with good form. If you've got sore knees, start with one of the gentler alternatives below. Stop if anything hurts.

More for the same muscles

Other quads and glutes exercises

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