Alternating Lunge
Quads·Beginner·Compound
Exercise guide
Bulgerian Split Squats
The Bulgarian Split Squat strengthens the quadriceps, glutes, and hamstrings while improving balance and single leg stability.
Category
Balance
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Bulgerian Split Squats
- 01
Stand a few feet in front of a bench or elevated surface.
- 02
Place the top of one foot behind you on the bench.
- 03
Keep your torso upright and brace your core.
- 04
Lower your back knee toward the floor by bending your front knee.
- 05
Descend until your front thigh is about parallel to the ground.
- 06
Drive through your front heel to return to standing and repeat before switching sides.
Performance tips
Cues that matter
- Keep most of your weight in the front leg
- Avoid letting your front knee collapse inward
- Move straight down instead of leaning forward
Common questions
Frequently asked
What muscles does the Bulgerian Split Squats work?
The Bulgerian Split Squats primarily targets the Quads. Supporting muscles include Glutes, Hamstrings.
Is the Bulgerian Split Squats a compound or isolation exercise?
The Bulgerian Split Squats is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Bulgerian Split Squats?
You need the following equipment: Dumbbells.
What difficulty level is the Bulgerian Split Squats?
The Bulgerian Split Squats is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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