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Bulgarian Split Squat

A rear-foot-elevated single-leg squat that builds quads and glutes, fixes side-to-side imbalances and tests balance.

Muscle activation

  • Quads40%
  • Glutes30%
  • Adductors15%
  • Abductors10%
  • Hamstrings5%

Approximate share of work; varies with grip, stance and tempo.

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Step by step

  1. 1. Start position

    Stand about two foot-lengths in front of a bench, holding dumbbells at your sides.

  2. 2. Mid-rep

    Let the back knee drop toward the floor while the front knee tracks over the toes.

  3. 3. End of the movement

    Descend until the front thigh is about parallel to the floor or the back knee nearly touches.

  4. 4. Common mistake

    Stance too short, heel lifting off the floor

Ways to do it

Lunge & single-leg on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

How to do it

Setup

  1. 1Stand about two foot-lengths in front of a bench, holding dumbbells at your sides.
  2. 2Place the top of your back foot on the bench behind you.
  3. 3Find a front-foot position where your knee can bend comfortably and your heel stays down.

Execution

  1. 1Lower straight down by bending the front knee, keeping most of your weight on the front foot.
  2. 2Let the back knee drop toward the floor while the front knee tracks over the toes.
  3. 3Descend until the front thigh is about parallel to the floor or the back knee nearly touches.
  4. 4Drive through the whole front foot to stand back up.
  5. 5Finish all reps on one side before switching.

Breathing

Breathe in on the way down, breathe out as you drive up.

Tempo

3-1-1-0 (eccentric-pause-concentric-pause)

Muscles worked

Primary

Quads, Glutes

Secondary

Adductors, Abductors, Hamstrings

Key form cues

  • Weight on the front foot
  • Straight down, like an elevator
  • Front knee tracks over toes
  • Drive through the heel and mid-foot

Common mistakes

  • Stance too short, heel lifting off the floor

    Move the front foot further from the bench until the heel stays planted at the bottom.

  • Pushing off the back leg

    Treat the back foot as a kickstand for balance only; the front leg does the work.

  • Front knee collapsing inward

    Keep the knee in line with your second toe and slow the descent.

Range of motion

From standing on the front leg to front thigh roughly parallel, back knee just above the floor.

Variations

  • Easier

    Split squat with both feet on the floor, or hold a support

  • Harder

    Front-foot-elevated Bulgarian split squat or barbell version

  • At home

    Rear foot on a couch or chair, holding a backpack

  • Machine / cable

    Smith machine Bulgarian split squat

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