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.
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.