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Exercise guide
Bulgarian Split Squat
A single-leg squat variation with the rear foot elevated.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand in front of a bench, place one foot behind you on the bench.
- Hold dumbbells at your sides.
- Lower your body until your front thigh is parallel to the floor.
- Push through your front heel to stand back up.
- Repeat on both sides.
Technique cues and common mistakes
- Keep most of your weight on the front leg.
- Track your front knee over your toes without letting it cave inward.
- Square your hips forward and avoid rotating toward the bench.