Bodyweight Bulgarian Split Squat: How-to, Tips & More
The Bodyweight Bulgarian Split Squat is a intermediate compound exercise for your quads. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
How to do the Bodyweight Bulgarian Split Squat
- Stand in front of a chair or bench and rest the top of your back foot on it.
- Step the front foot forward so your knee stays over your foot.
- Lower until your back knee is close to the floor.
- Drive up, then switch legs after the set.
Bodyweight Bulgarian Split Squat tips
- One of the hardest bodyweight leg exercises. Go slow.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 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
Bodyweight
Type
Compound
Bodyweight 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 Bodyweight Bulgarian Split Squat work?
The Bodyweight Bulgarian Split Squat mainly works your quads, with help from your glutes and hamstrings.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Bodyweight 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 Bodyweight Bulgarian Split Squat?
You need bodyweight.
Add Bodyweight Bulgarian Split Squat to your program
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