Quads exercise
Bulgarian Split Squat
Single-leg squat with your rear foot resting on a bench, for quads and glutes.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBench and bodyweight
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Bench and bodyweight
How to do the Bulgarian Split Squat
4 steps, in the order you do them.
- Stand with your back to a bench, about two steps away, and rest the top of one foot on it.
- Keep your torso upright and your abs tight.
- Lower by bending your front knee until your thigh is parallel to the floor, without letting your knee go past your toes.
- Push through your front heel to come back up. Complete your reps and switch legs.
Muscles worked
Alternatives to the Bulgarian Split Squat
They work the quads with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More quads exercises
Cable Step UpQuads · Cable machine and other
Barbell Step UpQuads · Barbell and other
Cossack SquatQuads · Kettlebell
Barbell Split SquatQuads · Barbell
Frequently asked questions
What muscles does the Bulgarian Split Squat work?
The Bulgarian Split Squat works mainly the quads. It also works the glutes and the hamstrings.