Bulgarian Split Squat
Lunge, bodyweight, quadriceps and glutes
The Bulgarian split squat is a split squat with the back foot raised on a bench, so the front leg carries almost all the work. It trains the quadriceps and glutes, with the adductors and hamstrings helping and plenty of balance needed. It suits anyone who can lunge with control and wants hard leg work without a heavy bar.
Setting up
- Stand about a long stride in front of a knee high bench, facing away from it.
- Reach one foot back and rest the top of it on the bench, laces down.
- Hop the front foot forward until you can lower straight down with the front heel staying flat.
- Start with body weight, and hold dumbbells by the sides once a full set feels easy.
How to do a Bulgarian split squat
- Stand tall with the weight on the front foot.
- Lower straight down by bending the front knee, letting the back knee drop toward the floor.
- Stop when the back knee nearly touches the floor and the front thigh is about level with it.
- Push up through the whole front foot to stand.
- Finish all the reps on one leg, then switch.
Breathing. Breathe in on the way down and breathe out as you push up.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Adductors and hamstrings
Common mistakes
- Front foot too close to the bench. Then the front heel lifts and the knee takes the strain, so move the front foot forward until the shin stays fairly upright at the bottom.
- Pushing off the back foot instead of the front leg. The back leg is only there for balance, so keep the weight in the front heel and let the back foot rest.
- Front knee caving in. It twists under load, so keep the knee in line with the middle toes.
- Bench so high the hips twist. It twists the hips and pulls on the front of the back thigh, so use a lower bench or step.
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