Weight Training

Bulgarian Split Squat exercise

The Bulgarian split squat is a powerful unilateral lower-body exercise that targets the quads, glutes, and hamstrings. It improves balance, mobility, and leg strength, and is especially effective for isolating each leg individually.

Bulgarian Split Squat exercise demonstration

How to perform Bulgarian Split Squat

  1. Stand a few feet in front of a bench with a dumbbell in each hand.
  2. Place the top of your back foot on the bench behind you.
  3. Keep your chest up and core tight.
  4. Lower your hips straight down by bending your front knee until your thigh is parallel to the floor.
  5. Keep your front knee in line with your foot, not letting it pass your toes.
  6. Push through your front heel to return to the starting position.
  7. Repeat for the desired number of reps, then switch legs.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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