Legs · Compound

Bulgarian Split Squat

A rear-foot-elevated split squat that builds each leg and hip stability.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Adductors, Hamstrings
EQUIPMENT
Dumbbell, Bench
LEVEL
Intermediate
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand in front of a bench and place the top of one foot on it behind you.

  2. Hold dumbbells at your sides and hop the front foot forward.

  3. Lower straight down until the back knee nearly touches the floor.

  4. Drive through the front heel to stand up.

COMMON MISTAKES

  • Front knee collapsing inward; keep it tracking over the middle toes.
  • Too short a stance; take a step long enough to keep the front heel down.
  • Pushing mainly off the back leg; drive through the front heel.

TIPS

  • Keep the torso tall and lower straight down, like an elevator.

QUESTIONS

Which muscles does Bulgarian Split Squat work?

The main muscle is Quads, Glutes. It also works Adductors, Hamstrings.

How many reps should I do?

FORGE suggests 8-12 reps for Bulgarian Split Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Bulgarian Split Squat?

These train the same muscles: Split Squat, Reverse Lunge, Step-Up.