Bulgarian Split Squat

A powerful unilateral exercise that targets the quads and glutes. Elevating the rear foot increases the range of motion and demand on the front leg.

Exercise Details

Level
Intermediate
Body Area
lower
Type
squat
Mechanics
Compound
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Quads
Secondary
Glutes

Setup

Stand in front of a bench. Place the top of your rear foot on the bench. Stand far enough forward to maintain a wide split stance.

Instructions

1. Lower your hips until your front thigh is parallel to the floor.
2. Keep your torso upright or slightly leaned forward.
3. Drive through the front heel to return to the start.
4. Maintain knee alignment.
5. Switch legs.

Common Mistakes

1. Front knee collapsing inward.
2. Rounding the back.
3. Rear foot doing too much work.

Alternative Exercises

Squat
Beginner / Bodyweight-only / Quads / squat
The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.
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