Bulgarian Split Squat
How to do it
Starting position
- Face away from the bench and take one step forward.
- Rest the top of one foot lightly on the bench.
- Set your front foot hip-width apart to support yourself stably.
- Hold dumbbells in both hands and let them hang naturally at your sides.
Movement
- Bend your front knee and slowly lower down.
- Lower until your front thigh is parallel to the floor.
- Drive through your front heel and return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Put your weight on your front leg and squat down
- Make sure your knees point in the direction of your toes
Cautions
- Knee pain can occur, so do not hyperextend your joints.
- To prevent lower back injury, keep your torso upright as you proceed.
- Taking too narrow of a stance
- Leaning the upper body excessively forward
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Abs |
| Equipment |  Bodyweight Flat bench Box or step Dumbbell |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
17 similar exercises
Representative exercise: Machine Bulgarian Split Squat (Plate Loaded)
- Machine Bulgarian Split Squat (Plate Loaded)
- Assisted Bulgarian Split Squat
- Bodyweight Heel Elevated Bulgarian Split Squat
- Dumbbell Bulgarian Split Squat
- Dumbbell Assisted Bulgarian Split Squat
- Resistance Band Bulgarian Split Squat
- Kettlebell Assisted Bulgarian Split Squat
- Lever Belt Bulgarian Split Squat
- Weighted Plates Bulgarian Split Squat
- Machine Rear Foot Elevated Split Squat (Plate Loaded)
- Bulgarian Split Squat with Chair
- Dumbbell Bulgarian Split Squat with Support
- Bulgarian Split Squat with Pillow and StepBox
- Weighted Plates Bulgarian Split Squat with the Ring
- Barbell Zercher Bulgarian Split Squat
- Kettlebell Bulgarian Split Squat from Deficit
- Smith Unilateral Bulgarian Split Squat from Deficit
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Bodyweight Reverse LungeEasierStep-up (1st and 2nd stairs steps)EasierShrimp SquatHarderCounterbalanced Skater SquatHarderDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSimilar exerciseLateral Step-UpSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.