Bulgarian Split Squat
Quick answer
The Bulgarian Split Squat mainly works the quadriceps and glutes, with help from the hamstrings. Rear-foot-elevated lunge that works each leg intensely. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Stand with your back to the bench and rest the top of your back foot on it.
- Step your front foot forward about a big stride to be stable.
- Descend vertically until your front thigh is parallel to the floor.
- Stand back up by pushing through your front heel, then switch legs at the end of the set.
Muscles worked
MainSecondary
- Quadriceps
- Glutes
- Hamstrings
Common mistakes
- Keep your front knee aligned with your foot.
- Use a stable support that cannot slide.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Bulgarian Split Squat work?
Mainly the quadriceps and glutes. It also works the hamstrings.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Bulgarian Split Squat good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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