# How to Do Bulgarian Split Squat

Learn how to do the Bulgarian Split Squat with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Advanced   **Equipment:** Bench

## Muscles worked

quadriceps, glutes, hamstrings

## How to do it: step by step

- Stand a couple of feet in front of a bench, facing away from it.
- Place the top of your right foot on the bench behind you.
- Keep your torso upright and core braced.
- Bend your front knee and lower until your front thigh is parallel to the floor.
- Keep your front knee tracking over your toes.
- Drive through your front heel to stand back up, then repeat before switching legs.

## Tips

- This is one of the hardest leg exercises: start with bodyweight only.
- Use a shorter stance for more quad emphasis, longer for more glute emphasis.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Bulgarian Split Squat work?

The Bulgarian Split Squat mainly works the quadriceps, glutes, hamstrings.

### How many reps of the Bulgarian Split Squat should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Bulgarian Split Squat good for beginners?

Not really as a first exercise. The Bulgarian Split Squat is advanced, so build strength with easier moves first and progress over weeks.