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Harder progressionBody Weight Bulgarian Split Jumps
Harder progressionDumbbell Deficit Bulgarian Split Squat
Harder progressionDumbbell Goblet Bulgarian Split Squat
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Harder progressionDumbbell Single Arm Bulgarian Split Squat With Hand Support
Harder progressionSmith Machine Bulgarian Split SquatOpen the Plan Builder
Exercise overview
Training details
QuadricepsGlutesHamstringsCalves
Equipment
Bodyweight
Sets × reps
3 × 12 / side
Rest
1 min 15 sec
How to perform it
Step-by-step instructions
- 01Stand a short step in front of a bench and place the back foot on it.
- 02Find a stable front-foot position with the torso tall.
- 03Lower until the front thigh works hard and the back knee moves down.
- 04Push through the front foot to return to the top.
- 05Keep the pelvis square and switch sides after the set.
Keep exploring
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