Bulgarian split squat: How to Do It, Muscles Worked

Step by step

Rest your back foot on a bench, front foot well forward.
Lower straight down until your front thigh is near parallel.
Push through your front heel to stand.

What you should feel

Burning in the front thigh and glute of your front leg. Your front knee should not hurt and your back should not arch.

Common mistake

Front foot too close to the bench; step it farther out so your knee stays over your foot.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Quads Glutes

Helps

Hamstrings Inner thighs

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell split squatQuads, Glutes

Dumbbell reverse lungeQuads, Glutes

Dumbbell step-upQuads, Glutes

Barbell lungeQuads, Glutes

Barbell walking lungeQuads, Glutes

Barbell step-upQuads, Glutes

Questions

What muscles does the bulgarian split squat work?

Bulgarian split squat mainly works your quads and glutes. It also helps your hamstrings and inner thighs.

Can I do the bulgarian split squat at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the bulgarian split squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Bulgarian split squat