Exercise Library
Bulgarian Split Squat
The Bulgarian split squat is a single leg squat performed with the rear foot elevated on a bench behind you. It loads the quadriceps and glutes of the front leg hard while demanding balance, hip mobility and core control. Lifters use it to build leg strength one side at a time, fix left to right imbalances, and get squat like stimulus with only bodyweight or light loading.
Primary muscle
Primary: Quadriceps
Secondary muscles
Glutes Secondary: Hamstrings, Adductors, Calves, Core
Equipment
Bodyweight
Category
Quadriceps
How to Do the Bulgarian Split Squat
- Stand about two foot lengths in front of a bench, facing away from it.
- Place the top of your rear foot on the bench behind you and set your front foot far enough forward that your knee stays behind your toes at the bottom.
- Square your hips forward and place your hands on your hips or out in front for balance.
- Inhale and lower straight down by bending the front knee until the front thigh is near parallel to the floor.
- Keep your torso upright or leaning slightly forward from the hips, with the front knee tracking over the toes.
- Drive through the front heel to stand back up, exhaling as you rise.
- Finish all reps on one leg before switching sides.
Common Mistakes
- Standing too close to the bench: a cramped stance forces the front knee far past the toes and tips you forward; step out until the bottom position feels stacked.
- Pushing off the back leg: the rear foot is a kickstand for balance only; if the back leg is doing the work, shift your weight into the front heel.
- Losing balance from a narrow base: placing the front foot directly in line with the rear foot creates a tightrope effect; keep the feet hip width apart laterally.
- Dropping too fast: crashing into the bottom bangs the rear knee toward the floor and skips the control that makes this exercise effective.
Track This Exercise in the App
Log your bulgarian split squat sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.