Bulgarian Split Squat: How-to, Tips & More
The Bulgarian Split Squat is a intermediate compound exercise for your quads. You do it with bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Bulgarian Split Squat
- Stand in front of a bench and rest the top of your back foot on it.
- Step the front foot far enough forward that your knee stays over your foot.
- Lower until your back knee is close to the floor.
- Drive up through the front foot, then switch legs after the set.
Bulgarian Split Squat tips
- Hold dumbbells once bodyweight gets easy.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bench
Type
Compound
Bulgarian Split Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Bulgarian Split Squat work?
The Bulgarian Split Squat mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Bulgarian Split Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Bulgarian Split Squat?
You need bench.
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