Bulgarian Split Squat
A single-leg squat with the rear foot elevated on a bench. Builds quadriceps and glute strength, balance and side-to-side symmetry.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Gluteus Medius
- Hamstrings
- Hip Flexors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand about two feet in front of a bench, holding dumbbells at your sides. Place the top of your rear foot on the bench behind you.
Brace your core and lower straight down by bending your front knee.
Descend until your rear knee is just above the floor and front thigh is about parallel.
Keep your front heel planted and knee tracking over your toes.
Drive through the front foot to return to the start.
Complete all reps, then switch legs.
Breathing: Inhale as you lower, exhale as you drive up.
Coaching tips
Drop straight down
Front heel heavy
Rear leg is just for balance
Common mistakes
Standing too close to the bench
Pushing off the back foot
Front knee caving inward
Front heel lifting
Safety notes
Find your foot position with bodyweight before adding load.
Use a stable bench at roughly knee height.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.