How to do a Bulgarian Split Squat
The Bulgarian split squat is a single-leg squat where your back foot rests on a bench behind you while the front leg does most of the work. It builds the quads and glutes, challenges balance, and exposes strength differences between sides. It suits beginners using bodyweight and advanced lifters who add dumbbells.
- Primary muscles
- Quadriceps, Glutes (gluteus maximus)
- Also works
- Hamstrings, Adductors (inner thighs), Hip stabilizers (gluteus medius)
- Equipment
- Bench, Bodyweight (dumbbells optional)
- Level
- Intermediate
Step by step
- Stand about two feet in front of a bench, facing away from it, and rest the top of one foot on the bench behind you.
- Adjust your front foot so that at the bottom of the movement your front shin stays fairly vertical and your knee lines up over your foot.
- Brace your core, stand tall and keep most of your weight on the front leg.
- Lower straight down by bending your front knee until your front thigh is about parallel to the floor and your back knee hovers above it.
- Drive through the front foot to rise back to the top without locking your knee hard.
- Finish all reps on one leg, then switch sides and repeat.
Coaching cues
- Spend a minute finding your foot position before loading the movement.
- A slight forward lean puts more emphasis on the glutes; staying upright favors the quads.
- Hold onto a rack or wall for balance while you learn the exercise.
Common mistakes
Front foot too close to the bench
Step further out so your front knee does not shoot far past your toes and your heel stays down.
Pushing off the back leg
Use the rear foot only for balance and let the front leg do the work.
Front knee caving in
Keep your knee tracking over your middle toes throughout each rep.
Sets and reps
Strength
3–4 sets of 5–8 reps per leg
Muscle growth
3–4 sets of 8–12 reps per leg
Endurance
2–3 sets of 15–20 reps per leg
Alternatives
FAQ
Are Bulgarian split squats better than regular squats?
They are not better, just different. They train each leg on its own, require less load for a strong effect and reduce spinal loading, so they make a great complement to bilateral squats.
Why are Bulgarian split squats so hard?
One leg handles most of your body weight while you also have to balance, which makes them very demanding. Start with bodyweight and add dumbbells as you get comfortable.
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