Bulgarian Split Squat
A rear-foot-elevated split squat: brutal, effective, and light on the lower back.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Also works
- Equipment
- Dumbbells, Bench
- Level
- Intermediate
- Tempo
- Lower 2 s · Lift 1 s
How to do the bulgarian split squat
- 1Stand a stride in front of a bench and rest the top of your back foot on it.
- 2Hold dumbbells at your sides.
- 3Lower straight down until your front thigh is about parallel to the floor.
- 4Drive through the front foot to stand back up.
When to pick it: Pick it for leg size without heavy spinal loading, or to even out left–right differences.
Form cues
- Most weight on the front leg
- Lean slightly forward for glutes
- Front heel stays down
Common mistakes
- Front foot too close to the bench
- Pushing off the back foot
- Front knee caving in
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
