Step by step instructions, muscle activation and variants for the Bulgarian split squat.
The Bulgarian split squat is a single-leg exercise with the rear foot elevated on a bench, placing intense demand on the glutes and quadriceps of the front leg. It builds unilateral strength, stability, and balance, and can be loaded with dumbbells.
The Bulgarian split squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.