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Bulgarian Split Squat

Bulgarian Split Squat is a beginner compound dumbbell exercise that mainly works your quads, with help from your glutes and hamstrings.

💪 Quads🏋️ Dumbbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Bulgarian Split Squat: starting position
Starting position
Bulgarian Split Squat: end position
End position

How to do the bulgarian split squat

  1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
  2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
  3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
  4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Muscles worked

Primary: QuadsSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Bulgarian Split Squat alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the bulgarian split squat work?

It mainly works your quads; your glutes and hamstrings assist.

How many sets and reps of bulgarian split squat should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the bulgarian split squat good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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