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 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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, building a base with the Goblet Squat first is a reasonable place to start.
See the Goblet SquatWhat 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 bench for the Bulgarian Split Squat?
The Barbell Back Squat targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells or bench available.
See the Barbell Back SquatRelated exercises
Learn more
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