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Bulgarian Split Squat
PushCompoundHaltèresBeginner
Muscles worked
Front
Back
QuadricepsGlutesHamstrings
Instructions
- 1Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- 2Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- 3Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
- 4At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
About Bulgarian Split Squat
The Bulgarian split squat is a unilateral lunge with the rear foot elevated on a bench. Performed with dumbbells, it heavily targets the front-leg quadriceps while engaging the glutes and hamstrings. The single-leg setup builds stability and helps correct strength imbalances between legs.
check_circleBenefits
- check_circleCorrects strength imbalances between the right and left legs
- check_circleHeavily works quadriceps and glutes with moderate loading
- check_circleImproves balance and hip stability
lightbulbExecution tips
- lightbulbSet the front foot far enough to keep the knee stacked over the ankle
- lightbulbLower until the front thigh reaches parallel to the floor
- lightbulbKeep a slight forward lean to emphasize the glutes
- lightbulbDrive up through the front heel to stand
warningCommon mistakes
- warningPlacing the front foot too close, pushing the knee too far forward
- warningShifting weight onto the rear foot instead of the front leg
- warningLetting the front knee cave inward
- warningBouncing at the bottom instead of controlling the descent
helpFrequently asked questions
Is the Bulgarian split squat better than a regular lunge?expand_more
It isolates the front leg better and increases range of motion, recruiting more quads and glutes, but it demands more balance.
How high should the bench be?expand_more
Knee height (roughly 40-50 cm) suits most people; too high strains the rear-foot hip.
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