Bulgarian Split Squat
Bulgarian Split Squat is a compound strength exercise primarily targeting the legs. Secondary muscles: Glutes, Core. Equipment: Dumbbell. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Stand about two feet in front of a bench, facing away from it.
- 2Reach one foot back and place the top of your foot on the bench behind you.
- 3Hold a dumbbell in each hand at your sides with palms facing your body.
- 4Brace your core and lower your body by bending your front knee and hip.
- 5Descend until your front thigh is parallel to the floor or your rear knee nearly touches the ground.
- 6Drive through your front heel to push back up to the starting position.
Tips & Form Cues
- ✓Keep your torso upright throughout — do not lean forward excessively.
- ✓Your front shin should stay roughly vertical; if your knee drifts forward, step further from the bench.
- ✓Start with bodyweight to learn balance and the movement pattern.
- ✓Focus on the front leg doing the work; the rear leg is just for balance.
- ✓This exercise is excellent for correcting strength imbalances between legs.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Bulgarian Split Squat work?
Bulgarian Split Squat primarily targets the legs. Secondary muscles include Glutes, Core.
What equipment do I need for Bulgarian Split Squat?
Bulgarian Split Squat requires dumbbell.
Is Bulgarian Split Squat good for beginners?
Bulgarian Split Squat is rated intermediate difficulty. Some experience is recommended.
Is Bulgarian Split Squat a compound or isolation exercise?
Bulgarian Split Squat is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.