Bulgarian Split Squat

How to do it

Common mistakes

• Front foot too close to the bench: your knee travels far forward and your heel lifts.
• Pushing with your back leg: your front leg should do the work.
• Losing balance: set your feet slightly apart widthways, like on rails.

Sets and reps

3-4 sets of 8-12 reps per leg with 90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the Bulgarian split squat.

• 

  Kettlebell Bulgarian split squat

  The same exercise holding kettlebells.

  Kettlebell · Intermediate

  How to do it

  1. Stand facing away from a bench, placing one foot on it behind you, laces down. Hold a kettlebell in the opposite hand.
  2. Maintain an upright torso and engage your core.
  3. Lower your body by bending both knees, allowing your front knee to track over your toes.
  4. Descend until your front thigh is parallel to the floor or slightly below, keeping your rear knee close to the ground.
  5. Drive through your front heel to return to the starting position, extending your hips and knees.
  6. Complete all reps per side before switching.

  Primary

  Glutes, Quads

  Secondary

  Glute Medius, Hamstrings

• 

  Smith machine Bulgarian split squat

  The guided bar gives stability for heavier loads.

  Smith Machine · Intermediate

  How to do it

  1. Set up a bench behind the Smith machine. Rest the bar on your traps.
  2. Place the rear foot on the bench and front foot forward.
  3. Lower your back knee toward the floor.
  4. Push through the front heel to return.

  Primary

  Glutes, Quads

  Secondary

  Hamstrings

• 

  Split squat

  Both feet on the floor: easier to start with.

  Bodyweight · Intermediate

  How to do it

  1. Stand in a split stance with one foot forward and one back.
  2. Keep your torso upright and core braced.
  3. Lower your hips straight down by bending both knees.
  4. Stop when the back knee is just above the floor.
  5. Drive through the front heel to return to the start.
  6. Complete reps on one side, then switch.

  Primary

  Glutes, Quads

  Secondary

  Glute Medius, Hamstrings

• 

  Dumbbell split squat

  The floor version holding dumbbells.

  Dumbbell · Intermediate

  How to do it

  1. Stand in a split stance holding dumbbells at your sides.
  2. Keep your torso upright and core braced.
  3. Lower your back knee toward the floor by bending both knees.
  4. Stop when your front thigh is parallel to the floor.
  5. Drive through your front heel to return to standing.
  6. Complete reps on one side, then switch.

  Primary

  Glutes, Quads

  Secondary

  Glute Medius, Hamstrings

• 

  Smith machine split squat

  With a guided bar and both feet on the floor.

  Smith Machine · Intermediate

  How to do it

  1. Set the bar low enough that it will still clear your shoulders at the bottom of the rep, then step under it and rest it across your upper traps.
  2. Unrack the bar and take a long stride forward with one foot, leaving the rear foot planted on the floor with the heel lifted.
  3. Check that your front shin will stay roughly vertical when you descend; adjust the stride length before you start loading it.
  4. Lower straight down by bending both knees until the rear knee is just above the floor and the front thigh is close to parallel.
  5. Drive through the front heel to return to the start, keeping both feet in place, and repeat for the desired reps before switching sides.

  Primary

  Glutes, Quads

  Secondary

  Hamstrings

Alternatives

Other exercises from the Nuvana library for the same muscle.

• Upper legsBox Jump
• Upper legsDumbbell Lunge
• Upper legsFront Squat
• Upper legsGoblet Squat

FAQ