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Bulgarian Split Squat

Bulgarian Split Squat demonstration
  • Quads
  • Glutes
  • Glutes
  • Hamstrings

Equipment: Dumbbell

New to this

Your first bulgarian split squat

What weight should I start with on the bulgarian split squat?

Bodyweight only for the first two weeks. Balance is the limiting factor here and adding dumbbells before you have it just makes the balance worse.

Once you can do 10 reps per leg without touching the floor with your hands, add 15 lb dumbbells.

What usually goes wrong on the bulgarian split squat?

Stand about 2 feet in front of a bench, facing away, and put the top of your rear foot on the bench. The rear leg is a kickstand, not a working leg.

Lower straight down until your front thigh is level with the floor and your rear knee is close to the ground, then press through your front heel to stand back up. Do all the reps on one leg before switching.

Most common mistake: standing too close to the bench, which jams the front knee forward and puts everything on the kneecap. If your knee hurts, step further forward.

If both benches are taken

The dumbbell squat works both legs at once: easier to balance, less demanding per leg. Walking lunges give similar single-leg work with no bench, though you need about 30 feet of clear floor. Leg extensions are quad work with no balance component at all, which is fine as a fallback on a crowded night.

How to do it

  1. Stand lunge-length in front of a bench.

  2. Place the top of your rear foot on the bench behind you.

  3. Lower your body until your front thigh is parallel to the floor.

  4. Keep your front knee tracking over your toes.

  5. Drive through your front heel to return to the starting position.