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Quadriceps · Intermediate

Bulgarian Split Squat

Unloaded rear-foot-elevated split squat for unilateral quadriceps and glute strength.

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Bulgarian Split Squat demonstration

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

  1. 01Stand a short step in front of a bench and place the back foot on it.
  2. 02Find a stable front-foot position with the torso tall.
  3. 03Lower until the front thigh works hard and the back knee moves down.
  4. 04Push through the front foot to return to the top.
  5. 05Keep the pelvis square and switch sides after the set.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBody Weight Bulgarian Split JumpsHarder progressionDumbbell Deficit Bulgarian Split SquatHarder progressionDumbbell Goblet Bulgarian Split SquatHarder progressionDumbbell Rear Foot Elevated Split SquatHarder progressionDumbbell Single Arm Bulgarian Split Squat With Hand SupportHarder progressionSmith Machine Bulgarian Split Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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