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Bulgarian Split Squat

A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.

A great exercise for unilateral leg strength, improving balance and working the glutes, quads, and hamstrings.

See all variants of this movement→
How to doTips
Body Part
Legs
Level
Intermediate
Muscles
Quads
Hamstrings
Glutes
Modality
Compound
Direction
Push
Equipment
Bodyweight
Dumbbells
Goal
Strength
,
Hypertrophy

How to do:

  1. Stand a few steps away from a bench, facing away from it.
  2. Place the top of your rear foot on the bench.
  3. Hold dumbbells at your sides (optional for added resistance).
  4. Lower your back knee towards the ground, keeping your torso upright.
  5. Push through your front heel to return to the starting position.
  6. Repeat 10-12 reps on each leg.
  7. Perform 3-4 sets.

Tips:

  • Keep your front knee aligned with your foot.
  • Avoid leaning forward; keep your back straight.
  • Use a stable bench or surface for safety.
  • Start with bodyweight if you're new to the exercise.

Similar Exercises

Squat
Front Squat
Dumbbell Jump Squat
Skater Squat
Stalled Squat
Wall Sit

Related Guides

Best Glute Exercises Ranked for Size and Strength (2026 Guide)
Best Quad Exercises Ranked for Size and Strength (2026 Guide)
Squat: Back vs Front vs Goblet vs Bulgarian Split — Which Variation Builds the Best Legs?

This exercise in Workout Days

Upper/Lower Split Intermediate
Leg Power Day
Intermediate
12 weeks
Strength and Conditioning Intermediate
Leg Power Day
Intermediate
12 weeks
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