How to do a Bodyweight Bulgarian Split Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Flat Bench
Workouts with Bodyweight Bulgarian Split Squat
Target muscles worked
Instructions for Proper Form
Bodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Stand facing away from the front of a flat bench or any flat, stable surface.
- Balance on one leg and put your other foot down on top of the bench.
- Keep your core engaged for stability and your chest up.
- Keep your chest up and slowly bend your front knee. Stop bending once your back knee approaches the ground or when you reach the end of your range of motion.
- Engage your quads to extend your leg and return to a standing position.
- Switch legs and repeat.
Alternatives & Variations to Bodyweight Bulgarian Split Squat
1. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 1,499 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
2. Leg Extension
99.4 mSCORESWAPPED 518 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Air Squats
92.1 mSCORESWAPPED 311 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
4. Dumbbell Bulgarian Split Jumps
33.3 mSCORESWAPPED 303 TIMESDumbbell Bulgarian Split Jumps are a more explosive variation on the Bulgarian Split Squat. This compound exercise primarily targets your quads. By adding a jump to the movement, you increase the intensity and power requirements, which can help develop explosive leg strength. Holding dumbbells in each hand adds additional resistance, making the exercise more challenging.
5. Dumbbell Lunge
97.6 mSCORESWAPPED 280 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
6. Dumbbell Squat
94.1 mSCORESWAPPED 256 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
7. Bulgarian Split Squat
91.2 mSCORESWAPPED 255 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
8. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 215 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
9. Lunge
90.8 mSCORESWAPPED 207 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
10. Machine Leg Press
95.1 mSCORESWAPPED 202 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.