How to do a Bulgarian Split Squat

Authored by Fitbod

About Bulgarian Split Squat

Sets Logged
784,832
Popularity Rank
238th
Difficulty
Intermediate
Quads Strength
96 mSCORE 13th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Bulgarian 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.

  1. Stand in an upright, hip-width split stance with your right foot in front and your back left foot elevated on a bench or plyo box at about knee height.
  2. While maintaining an upright torso, descend your back knee while keeping your front heel on the ground.
  3. Once your back knee reaches just above the floor, extend your front knee and hips by pushing through your right heel back to the starting position.
  4. Repeat with the opposite side.

Common Mistakes

  • Distance from the Bench

    Distance from the bench can make or break this exercise. If you’re struggling to get the right distance, try sitting on the bench and extending your leg straight out in front of you. This should be the proper distance for this exercise.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

Enter your stats to calculate your Sets & Reps