Bulgarian Split Squat

A Quick Guide to Bulgarian Split Squats

also known as

  • Rear-foot elevated split squat
  • Bulgarian lunge

purpose and benefits

A Bulgarian Split Squat is a single-leg exercise that targets the lower body, particularly the quadriceps, hamstrings, and glutes. They are a great exercise for building strength, stability, and muscle definition in the lower body. This exercise involves standing with one foot forward and the other foot elevated behind on a bench or step.  

primary muscles used

  • Quadriceps

secondary muscles used

  • Hamstrings
  • Glutes
  • Calves
  • Core

How to do Bulgarian Split Squats

Step-by-Step Instructions for a Bulgarian Split Squat:

  1. Stand with one foot forward and the other foot elevated behind on a bench or step.
  2. Keep the chest lifted, shoulders back, and core engaged, but hinge slightly-forward at the hips to engage more of the glutes.
  3. Lower the back knee towards the ground, while keeping the front knee aligned with the ankle.
  4. Push through the front heel to return to the starting position.
  5. Repeat for the desired number of repetitions and sets and then switch legs.

    loading options

    • Bodyweight
    • Dumbbells
    • Barbell
    Safety & Precautions

    Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

    If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.