Bulgarian Split Squat
A single-leg squat variation with your rear foot elevated on a bench, building leg strength and balance.
How to do it
- 1Stand a couple feet in front of a bench and rest the top of your back foot on it.
- 2Lower your back knee toward the floor by bending your front knee, keeping your torso upright.
- 3Push through your front heel to return to standing.
Common mistakes
- Placing the front foot too close to the bench, which limits depth and stresses the front knee.
- Letting the front knee drift far past the toes without control.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Bulgarian Split Squat safe for beginners?
The Bulgarian Split Squat is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, the Walking Lunge builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Walking LungeWhat muscles does the Bulgarian Split Squat work?
The primary mover is your quads. As a legs movement, it also involves your glutes and hamstrings.
What can I substitute if I don't have dumbbells or a bench for the Bulgarian Split Squat?
The Barbell Lunge trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells or a bench available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Barbell LungeRelated exercises
Learn more
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