Bulgarian Split Squat
intermediate Compound
Primary Quads
Secondary
Glutes Hamstrings Core
Equipment
dumbbells bench
Table of Contents
Stand about two feet in front of a bench, holding a dumbbell in each hand. Place the top of your rear foot on the bench behind you. Lower your body by bending your front knee until your rear knee nearly touches the floor, keeping your torso upright. Drive through your front foot to return to the starting position.
Pro Tips
- Keep your front shin roughly vertical — knee should not drift far past your toes
- An elevated rear foot increases range of motion and quad stretch compared to regular lunges
- Start with bodyweight only to master balance before adding dumbbells
Variations & alternatives
Useful tools
Programs that use this exercise
Track Bulgarian Split Squat in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
