Bulgarian Split Squat tutorial
The Bulgarian split squat is a single-leg squat with the rear foot elevated on a bench, placing heavy demand on the front leg's quads and glutes. It improves single-leg strength, balance, and hip flexibility and is recommended for intermediate trainees with good balance.
How to perform
- Stand about one long stride in front of a sturdy bench or chair, holding dumbbells at your sides.
- Place the top of your rear foot on the bench behind you.
- Adjust your front foot so that at the bottom your front knee sits roughly over your ankle.
- Keep your torso upright and bend your front knee to lower until your front thigh is about parallel to the floor.
- Drive through your front heel to stand back up.
- After finishing your reps, switch legs.
Breathing: Inhale as you lower and exhale as you rise.
Key tips
- Keep most of your weight on the front leg; the rear leg is just for balance.
- A slight forward lean shifts more emphasis to the glutes.
- Practice without weights first to find the right foot position.
Common mistakes
- Placing the front foot too close to the bench.
- Pushing with the rear leg instead of the front leg.
- Letting the front knee cave inward.
Safety: People with balance or knee issues should first do a regular split squat with the rear foot on the floor while holding support.
Legs (quads)Primary muscle
DumbbellEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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