Bulgarian Split Squat

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench, facing away from it.
2. Reach one leg back and place the top of your foot (laces down) firmly on the bench.
3. Position your front foot so that when you descend, your shin remains relatively vertical or slightly forward.
4. Engage your core and square your hips to the front to establish a stable base.

How to do it

1. Inhale and lower your hips toward the floor by bending the front knee, allowing your back knee to drop naturally toward the ground.
2. Descend until your front thigh is at least parallel to the floor, maintaining a slight forward lean in your torso.
3. Exhale and drive through the heel and mid-foot of your front leg to return to the starting position.
4. Perform a controlled 3-second descent (eccentric) to maximize muscle fiber recruitment.

Form checklist

• Keep 80-90% of your body weight on the front leg at all times.
• Ensure the front knee tracks in line with your second and third toes, avoiding internal collapse.
• Maintain a neutral spine and avoid excessive arching of the lower back.
• Keep your shoulders down and back, avoiding a rounded upper body.

Pro tips

• To emphasize the glutes, use a wider stance and lean your torso further forward; for quad dominance, use a narrower stance and stay more upright.
• Think of the back leg as a 'kickstand' used only for balance, rather than a primary mover.
• Focus on a 'deep stretch' in the hip flexor of the rear leg at the bottom of the movement to improve functional mobility.

Make it harder

• Add a 1.5-rep scheme by performing a full rep, coming halfway up, returning to the bottom, and then standing all the way up.
• Incorporate a deficit by placing your front foot on a 2-4 inch platform to increase the total range of motion.

Frequently asked

What muscles does the bulgarian split squat work?

The bulgarian split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bulgarian split squat?

The bulgarian split squat requires no equipment — just your body weight.

Is the bulgarian split squat good for beginners?

The bulgarian split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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