How to do a Bulgarian Split Squat
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Bulgarian Split Squat
Flat Bench
Barbells
Target muscles worked
Instructions for Proper Form
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.
- 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.
- While maintaining an upright torso, descend your back knee while keeping your front heel on the ground.
- 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.
- Repeat with the opposite side.
Common Form 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.
Weight & 1 Rep Max Calculator
Average Bulgarian Split Squat standards by male, female, weight, age and height
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.
- beginner8reps25lbs1 Rep Max30lbs
- intermediate8reps35lbs45lbs
- advanced8reps40lbs50lbs
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Alternative Exercises to Bulgarian Split Squat
1. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 9,027 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 4,562 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.
- Beginner
- Quads
- Leg Extension Machine
3. Leg Press
99.7 mSCORESWAPPED 3,019 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
4. Dumbbell Lunge
97.6 mSCORESWAPPED 2,854 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.
5. Back Squat
99.3 mSCORESWAPPED 2,781 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
6. Dumbbell Squat
94.1 mSCORESWAPPED 2,491 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. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 1,740 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
8. Lunge
90.8 mSCORESWAPPED 1,397 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.
- Beginner
- Quads
9. Dumbbell Step Up
84.4 mSCORESWAPPED 1,320 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
10. Air Squats
92.1 mSCORESWAPPED 1,310 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.
- Beginner
- Quads