Animated GIF · Available via API
gif_boxBulgarian Split Squat
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Bulgarian Split Squat is a intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
list_alt Step-by-Step Instructions
Stand about two feet in front of a flat bench, facing away from it.
Place the top of one foot behind you on the bench, keeping the other foot planted firmly on the floor.
Keeping your chest up and your torso upright, bend your front knee and lower your hips straight down until your front thigh is roughly parallel to the ground.
Keep your front knee tracking over your toes and your weight on the front foot, not on the rear leg.
Push through your front heel to return to the starting position.
Complete all repetitions on one leg, then switch legs and repeat.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Bulgarian Split Squat loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Quads and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Bulgarian Split Squat is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Legs movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Legs movements in a balanced routine.
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