Dumbbell exercise

Bulgarian Split Squat form, muscles worked, and workout tracking

The Bulgarian split squat is a unilateral lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. By elevating the rear foot, this movement increases the range of motion and load on the lead leg, making it highly effective for building strength, improving balance, and addressing muscle imbalances.

Bulgarian Split Squat illustration

How to do Bulgarian Split Squat

  1. 1Stand a few feet in front of a bench or elevated platform, holding a dumbbell in each hand at your sides.
  2. 2Reach one foot back and place the top of it firmly on the bench behind you.
  3. 3Inhale and lower your hips toward the floor by bending your front knee until your thigh is nearly parallel to the ground.
  4. 4Keep your torso upright or slightly leaned forward, ensuring your front knee stays aligned with your foot.
  5. 5Exhale as you drive through the heel of your front foot to return to the starting position.
  6. 6Maintain a tight core and controlled tempo throughout the set before switching legs.

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Track Bulgarian Split Squat in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.