Bulgarian Split Squat

How to Perform the Bulgarian Split Squat

1. Stand about two feet in front of a bench with your back to it. Hold a dumbbell in each hand at your sides.
2. Reach one foot back and place the top of your foot on the bench behind you. Your front foot should be far enough forward that your knee does not travel past your toes at the bottom.
3. Keeping your torso upright and core braced, lower your body by bending your front knee.
4. Descend until your front thigh is parallel to the floor or your rear knee nearly touches the ground.
5. Pause briefly at the bottom, then drive through your front heel and midfoot to push back up to the starting position.
6. Keep your front knee tracking over your toes — do not let it cave inward.
7. Complete all prescribed reps on one leg before switching to the other side.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds single-leg strength and corrects left-right imbalances
• ✓Develops quad and glute mass with less spinal loading than bilateral squats
• ✓Improves balance, coordination, and hip stability
• ✓Transfers directly to running, jumping, and sport-specific movements

Pro Tips

• ●Start with bodyweight only to master balance before adding dumbbells.
• ●Place your rear foot laces-down on the bench for a more stable base.
• ●If balance is an issue, use a Smith machine or hold onto a rack with one hand.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the bulgarian split squat in workout programs and training advice.