About this exercise
A unilateral lower-body exercise in which the rear foot is elevated on a step or bench, increasing the range of motion and loading the front leg's quadriceps and glutes more intensely than a standard split squat.
Bulgarian Split Squat
Step by step instructions, muscle activation and variants for the Bulgarian Split Squat.
MediumGlutesQuadriceps
How to Perform
- Stand about two feet in front of a step or elevated surface
- Place the top of your rear foot on the step behind you
- Position your front foot far enough forward so the shin stays close to vertical when squatting
- Stand tall with your hands on your hips or held at your sides
- Lower your hips straight down by bending your front knee until your rear knee approaches the floor
- Keep your torso upright and front heel firmly pressed into the ground
- Drive through your front heel to return to the starting position
- Complete all reps on one side before switching legs
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCore
About the Bulgarian Split Squat
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.
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