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.
Common mistakes content is coming soon.
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.