Bulgarian Split Squat

Master the Bulgarian Split Squat to build powerful quads and glutes. Elevate your rear foot and descend with control for balanced lower body strength.

Intermediate

Compound

Push

1 min per set2 min rest

Gluteus Maximus Quadriceps Adductor Magnus Soleus

Body weight

Variations of Bulgarian Split Squat

Compound

Split Squats

Master the split squat to build powerful glutes and quads. This unilateral exercise improves balance and strength in each leg, enhancing overall lower

Intermediate

Gluteus MaximusQuadricepsBody weight

Compound

Barbell Split Squat

Master the Barbell Split Squat to build powerful quads and glutes. This unilateral exercise improves strength, balance, and muscle symmetry.

Intermediate

Gluteus MaximusQuadricepsBarbell

Description

A Bulgarian split squat is a leg exercise that strengthens the quads, glutes, and hamstrings. The person performing it stands in a staggered stance with their rear foot elevated on a bench, and then lowers their hips until their front thigh is parallel to the floor.

Save Bulgarian Split Squat to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Bulgarian Split Squat

1
Setup
Stand facing away from a knee-height bench or box, about two feet in front of it. Your body should be upright with your chest lifted and shoulders back.
2
Setup
Place the top of your right foot flat onto the bench behind you, ensuring your shoelaces are resting on the surface. Your left foot should be firmly planted on the floor.
3
Setup
Adjust your left foot forward or backward until you can comfortably lower your hips without your front knee traveling excessively past your toes. Brace your core and maintain a neutral spine.
4
Inhale as you slowly lower your body by bending both knees, allowing your rear knee to descend towards the floor. Continue until your front thigh is parallel to the ground and your front shin is vertical.
5
Exhale as you powerfully drive through the heel of your front foot, extending your hip and knee to return to the starting position. Maintain control throughout the entire movement.

Tips

Keep your torso relatively upright to emphasize the quadriceps, or lean slightly forward to increase glute activation.
Focus on driving through the heel of your front foot throughout the upward phase to maximize glute and hamstring engagement, rather than pushing off your toes.
Control the eccentric (lowering) phase, taking 2-3 seconds to descend, which enhances muscle time under tension and strength gains.
Experiment with your front foot distance; a wider stance can target glutes more, while a shorter stance may emphasize the quadriceps.

Common Mistakes

×Allowing the front knee to cave inward (valgus collapse) can strain the knee joint; actively push your front knee outward, aligning it with your second toe.
×Leaning too far forward from the waist can round your back and shift tension away from the legs; maintain an upright chest and engage your core throughout the movement.
×Using momentum to bounce out of the bottom position reduces muscle engagement; instead, perform each repetition with a controlled, deliberate ascent.

In the Ellim app, Bulgarian Split Squat unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train bulgarian split squat?

Get Ellim — Free

Frequently Asked Questions

What muscles does Bulgarian Split Squat work?

Bulgarian Split Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Bulgarian Split Squat good for beginners?

Bulgarian Split Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bulgarian Split Squat?

You need Body weight to perform Bulgarian Split Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bulgarian Split Squat?

Keep your torso relatively upright to emphasize the quadriceps, or lean slightly forward to increase glute activation. Focus on driving through the heel of your front foot throughout the upward phase to maximize glute and hamstring engagement, rather than pushing off your toes. Control the eccentric (lowering) phase, taking 2-3 seconds to descend, which enhances muscle time under tension and strength gains. Experiment with your front foot distance; a wider stance can target glutes more, while a shorter stance may emphasize the quadriceps.

What are common mistakes when doing Bulgarian Split Squat?

Allowing the front knee to cave inward (valgus collapse) can strain the knee joint; actively push your front knee outward, aligning it with your second toe. Leaning too far forward from the waist can round your back and shift tension away from the legs; maintain an upright chest and engage your core throughout the movement. Using momentum to bounce out of the bottom position reduces muscle engagement; instead, perform each repetition with a controlled, deliberate ascent.

Related Exercises

Compound

Bodyweight Pulse Squat

Enhance your leg endurance and muscle activation with the Bodyweight Pulse Squat. This dynamic exercise deepens your squat, targeting glutes and quads

Intermediate

Gluteus MaximusQuadricepsBody weight