How to do a Bulgarian split squat

The Bulgarian split squat trains one leg at a time with your back foot on a bench. It is one of the best glute and leg builders, and one of the hardest to love. Good set-up makes it much friendlier.

Dumbbell Bulgarian Split Squat: start position — Start

Dumbbell Bulgarian Split Squat: finish position — Finish

Muscles worked

Main: Glutes, Quads. Helping: Adductors, Hamstrings, Core.

Set up

Back foot on a bench, front foot a big step forward.
Dumbbells at your sides.

One rep, step by step

Lean your chest slightly forward.
Lower your back knee straight down.
Stop just above the floor.
Drive up through the front heel.

What to think about

Slight forward lean for glutes.
Front foot does the work.

Common mistakes

Stance too short.
Pushing off the back leg.

Breathing

Breathe in as you lower, breathe out as you rise.

Make it easier or harder

Easier: Bulgarian Split Squat. Harder: Barbell Walking Lunge.

Sets and reps to start with

These are the starting numbers Glowra gives each level for the dumbbell bulgarian split squat. Pick a weight that makes the last two reps hard but still tidy.

Level	Sets	Reps	Rest	Effort
Beginner	2	10–12	1:30	7 out of 10
Intermediate	3	8–12	1:30	8 out of 10
Advanced	4	6–10	2:00	8 out of 10
Expert	5	4–8	2:30	9 out of 10

"Effort" is how hard the set feels: 7 means you could have done about three more reps, 9 means one more.

Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.