Bulgarian Split Squat

Muscle Groups Involved

VMO/Tear Drop - Primary
Quads - Primary
Glutes - Primary
Hamstrings - Primary

Highlights

Front shin should be vertical to the floor at the bottom of the split squat.
Back foot should be placed flat against the bench or support.
An upright torso targets the quads best.
Lean forwards at the hips to target the glutes more.

Description

The Bulgarian Split Squat is a wildly popular exercise for building strength and size in your lower body, especially the glutes and quadriceps. To perform the Bulgarian Split Squat start in a standi

The Bulgarian Split Squat is a wildly popular exercise for building strength and size in your lower body, especially the glutes and quadriceps. To perform the Bulgarian Split Squat start in a standing position. Place your non-working leg behind you, with the top of your foot resting on a bench or other stationary object. You have the correct position if when fully kneeling, your working side shin is vertical or perpendicular to the floor. You can hold dumbbells in each hand or place a barbell over your shoulders as you would for a Back Squat. Begin the movement by bracing your core and flexing forwards at the hips and sitting back into the squat. Lower yourself, using the front leg as much as possible to hold your weight. Use your back elevated leg to stabilize and balance. Lower yourself until your back knee is nearly touching the floor. Pause briefly in the stretched position. Drive your way back up to the starting position with a braced core. Pause briefly and repeat for the desired number of reps.

Common Mistakes

Do not elevate your back foot too high so that you have to lean forwards dr

Do not elevate your back foot too high so that you have to lean forwards dramatically. Do not rely on your back leg to do a significant amount of the lifting. Do not go so deep that your knee hits the floor. You are allowed to do variations where your front knee goes past your toe but generally the purpose of this version is to keep your shin vertical.

Pro Tips

Keeping an upright torso position will put more emphasis on your quads. Lea

Keeping an upright torso position will put more emphasis on your quads. Leaning forwards slightly by hinging at the hips will put more emphasis on your glutes.

Purpose

The Bulgarian Split Squat is a fantastic exercise for balancing out strengt

The Bulgarian Split Squat is a fantastic exercise for balancing out strength asymmetries. It also excels at loading the legs while sparing the spine. This is a popular choice for athletes, strength athletes, and bodybuilders.

Form

Your front knee should be bent to 90 degrees with your shin perpendicular t

Your front knee should be bent to 90 degrees with your shin perpendicular to the floor. Your back foot should be flat against the supporting bench with just enough pressure to maintain tension in your lower body and core. At the bottom of the exercise your back knee should not touch the ground.