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Exercise Library / Bulgarian Split Squat

Bulgarian Split Squat

The Bulgarian split squat is a single-leg squat with your back foot on a bench.

Strength Training

What this exercise does

The Bulgarian split squat is a single-leg squat with your back foot on a bench. It strengthens your thighs and glutes and challenges balance, which makes it a step up in difficulty from a lunge.

At a glance

Muscles worked
Quads, Glutes
Experience
Intermediate

How to do it

  1. Stand about two feet in front of a bench, facing away. Place the top of one foot on the bench behind you.
  2. Keep your chest tall and hold on to something steady if you need to.
  3. Lower straight down by bending your front knee until your thigh is nearly level with the floor.
  4. Keep your front heel down and your knee in line with your toes.
  5. Press back up. Do 6 to 8 on each side.

Common mistakes

  • Standing too close to the bench and putting too much weight on the toes.
  • Leaning way forward.
  • Letting the front knee cave inward.

Make it easier or harder

Make it easier

Use a lower step for your back foot, or do a regular lunge, holding a counter.

Make it harder

Hold a dumbbell in each hand, or slow the lowering to three seconds.

Keep it safe

Only for people steady on one leg. Place the bench next to a wall or rail so you can reach out for support.

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