Bulgarian Split Squat
Learn how to do bulgarian split squat with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do bulgarian split squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
- Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
- Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Bulgarian Split Squat: muscles worked
Primary focus: quadriceps and glutes. Supporting muscles: Core.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do bulgarian split squat?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step. Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
What muscles does bulgarian split squat work?
Bulgarian Split Squat primarily trains the quadriceps and glutes, with the core contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for bulgarian split squat?
Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.
What can I do instead of bulgarian split squat?
Related options include Plie Dumbbell Squat, Split Squat with Dumbbells, Dumbbell Reverse Lunge. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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