Bulgarian Split Squat
The Bulgarian Split Squat is a compound strength exercise using only your body weight. It primarily targets the quadriceps and glutes, with the hamstrings and calves working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
body onlyCategory
strengthInstructions
- Stand 2-3 feet in front of a flat bench with your back facing the bench.
- Place the top of one foot on the bench behind you. Your other foot should be firmly planted on the ground. This is your starting position.
- Lower your body by flexing the knee and hip of your front leg until the knee of your rear leg is almost in contact with the floor.
- Drive through the heel of your front foot and extend the knee and hip to return to the starting position.
- Complete all repetitions for one leg before switching to the other.