How To Do A Bulgarian Split Squat

The Bulgarian split squat is a single-leg squat with your back foot raised on a bench behind you. Almost all of your weight sits on the front leg, so it challenges your quads, glutes and balance far more than a regular split squat.

Because each leg works on its own, it is one of the best exercises for evening out strength differences between your left and right sides, and it builds a lot of leg strength with relatively light dumbbells.

Bulgarian Split Squat Quick Facts

Primary Muscles	Quads, glutes
Secondary Muscles	Adductors, hamstrings, calves, core
Equipment	Bench or sturdy box, dumbbells optional
Level	Intermediate
Sets And Reps	3 sets of 8-12 reps per leg

How To Do A Bulgarian Split Squat

1. Stand about two feet in front of a bench, facing away from it.
2. Reach one foot back and rest the top of it (or your toes) on the bench.
3. Hold a dumbbell in each hand at your sides, or start with bodyweight only.
4. Brace your core and lower straight down by bending your front knee until your front thigh is about parallel to the floor.
5. Keep your front heel down and your front knee tracking in line with your toes.
6. Drive through your front foot to stand back up.
7. Finish all reps on one leg, then switch sides.

Bulgarian Split Squat Form Tips

• Find your stance with bodyweight first. If your front knee shoots far past your toes or your heel lifts, move your front foot farther forward.
• A slight forward lean of the torso puts more work on the glutes. A more upright torso shifts it toward the quads.
• Keep most of your weight in the front leg. The back leg is just there for balance.
• Start with your weaker leg and match the reps on the stronger side.

Common Mistakes To Avoid

• Standing too close to the bench. A short stance cramps the front knee and makes the movement feel awkward.
• Pushing off the back foot. Using the rear leg takes work away from the front leg you are trying to train.
• Letting the front knee cave in. Keep the knee pointing the same direction as your toes.
• Bouncing at the bottom. Control the lowering phase and pause briefly before standing up.

Muscles Worked

The quads straighten the front knee and the glutes extend the front hip as you stand up. The adductors and glutes also work to keep your pelvis level, and your core keeps you balanced on one leg.

Bulgarian Split Squat Variations

• Split Squat: Both feet on the floor, which is easier to balance.
• Goblet Squat: A two-leg squat with a single weight at your chest.
• Reverse Lunge: Steps back into the split position each rep.
• Barbell Bulgarian Split Squat: Lets you load heavier once dumbbells limit your grip.
• Step-Up: A single-leg exercise with less balance demand.

How Many Sets And Reps Should You Do?

Start with 3 sets of 8-12 reps per leg. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Bulgarian Split Squats At Home

All you need is a bench and a pair of dumbbells. A set of hex dumbbells lets you add weight in small steps as you get stronger. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

Why Are Bulgarian Split Squats So Hard?

They put most of your body weight and any added load onto one leg while also demanding balance. Most people need much lighter weights than they expect, and that is normal.

How High Should The Bench Be?

About knee height works for most people. A bench that is too high pulls the back hip into an uncomfortable stretch.

Are Bulgarian Split Squats Better Than Squats?

They are different tools. Squats let you lift more total weight, while Bulgarian split squats train each leg separately and are easier on the lower back.

More Exercise Guides

• How To Do A Goblet Squat
• How To Do A Split Squat
• How To Do A Hack Squat
• How To Do A Leg Press
• How To Do A Single Leg Romanian Deadlift
• How To Do A Back Extension

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.