Bulgarian Split Squats
Legs • Gym • Intermediate
- Muscle Group: Legs
- Training Type: Compound
- Equipment: Dumbbells, Bench
- Difficulty: Intermediate
Exercise Overview
Bulgarian split squats are a unilateral compound lower-body exercise that targets the quadriceps, glutes, and hamstrings. Elevating the rear foot increases the range of motion and places greater demand on balance and leg strength, making this exercise highly effective for building single-leg power and correcting muscle imbalances.
How To Do It
1. Setup
Stand a few steps in front of a bench and place the top of one foot on the bench behind you. Hold dumbbells at your sides if using added resistance.
2. Starting Position
Keep your torso upright, chest lifted, and core engaged. The front foot should be flat on the floor.
3. Execution
Lower your body by bending the front knee until your thigh is nearly parallel to the floor. Keep the knee tracking over the toes.
4. Return
Push through the heel of the front foot to return to the starting position under control. Complete all reps on one side before switching.