Bulgarian Split Squat

Alternatives

• Static Split Squat
• Weighted Box Step-Ups
• Deficit Squat

Summary

The Bulgarian split squat is a challenging single-leg exercise that targets the quads, glutes, and hamstrings. Elevating the rear foot increases range of motion and demands stability and control.

Benefits of the Bulgarian Split Squat

• Builds strength and muscle in the quads and glutes
• Improves single-leg stability and mobility
• Corrects left-right imbalances
• Increases core engagement
• Can be scaled with or without weights

Bulgarian Split Squat Muscles Worked

1. Primary: Quadriceps
2. Secondary: Glutes, Hamstrings, Core

Instructions

1. Stand in front of a bench or chair and place your rear foot on it
2. Position your front foot far enough forward to maintain balance
3. Lower your back knee toward the ground, keeping your torso upright
4. Keep your front knee aligned over your ankle
5. Press through your front heel to return to the top
6. Complete all reps on one side before switching
7. Brace your core and keep movement slow and controlled

Common Mistakes

1. Standing too close to or too far from the bench
2. Letting the front knee move excessively past the toes
3. Leaning too far forward
4. Using the back leg to push up
5. Losing balance or rushing the movement