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Bulgarian Split Squat

Bulgarian Split Squat

LegsBench (+ dumbbells)Intermediate
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
QuadsGlutesAdductorsHamstringsAbs

Primary muscle

Quads + glutes

Secondary

Adductors, hamstrings, core

How to do it

Top of the rear foot on a bench, front foot forward. Lower straight down until the front thigh is parallel to the floor, then drive up through the front heel. Each leg.

Common mistake

Front knee caving in; front foot too close to the bench; swinging the torso.

Alternative

Reverse lunge (easier) · step-up
Reverse LungeStep-UpLeg Press

Your results

No logs yet. Suggested start: bodyweight, increment 1 kg/hand.

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