Bodyweight

Bulgarian Split Squat

Perform the Bulgarian Split Squat to target your thighs and buttocks for increased strength and stability. This single-leg, rear elevated squat aids in lower body muscle development and rehabilitation.
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Bulgarian Split Squat instructions
Step-by-step instructions
1
Stand up straight with a dumbbell in each hand.
2
Extend one leg behind you and place it on a bench or step, keeping your standing foot about three feet in front of the bench.
3
Lower your body by bending your knee until your front thigh is parallel to the floor. Keep your knee directly above your ankle and don't let your knee go past your toes.
4
Push back up to the starting position while keeping your rear foot on the bench.
5
Switch legs and repeat for the programmed number of reps. Be sure to keep your upper body straight and avoid leaning forward.
Stand up straight with a dumbbell in each hand.
Extend one leg behind you and place it on a bench or step, keeping your standing foot about three feet in front of the bench.
Lower your body by bending your knee until your front thigh is parallel to the floor. Keep your knee directly above your ankle and don't let your knee go past your toes.
Push back up to the starting position while keeping your rear foot on the bench.
Switch legs and repeat for the programmed number of reps. Be sure to keep your upper body straight and avoid leaning forward.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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