Exercise library
Bulgarian Split Squat
The Bulgarian split squat is a single-leg exercise that builds quad and glute strength while challenging your balance and hip stability.
BodyweightLegsIntermediate
- Equipment
- Bodyweight
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- 3 sets of 8–12 reps per leg.
- Muscles worked
- QuadsGlutesHamstrings
How to do it
- 1Stand a stride in front of a bench and place the top of one foot on it behind you.
- 2Set your front foot far enough forward that your knee stays over your ankle.
- 3Brace your core and lower straight down by bending your front knee.
- 4Descend until your front thigh is about parallel to the floor.
- 5Drive up through your front foot and repeat, then switch legs.
Tips & tricks
- Keep most of your weight on the front foot.
- Stay tall through your torso rather than leaning far forward.
- Hold dumbbells once bodyweight becomes easy.
Common mistakes
- Placing the front foot too close so your knee shoots past your toes.
- Pushing off the back foot to help you up.
- Letting your front knee cave inward.
