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
Common Mistakes
Common mistakes content is coming soon.
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.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore