Bulgarian split squat
A single-leg squat with the rear foot raised on a bench; demanding on balance, quads and glutes.
- Muscle group: Legs
- Equipment: Dumbbells
- Difficulty: Advanced
Also known as: Rear-foot elevated split squat, Bulgarsk udfald, Bulgarsk split squat
How to do it
- Place the top of one foot on a bench behind you and stand a long step in front of it.
- Lower straight down until the front thigh is about parallel, torso tall.
- Push through the front heel to stand, finishing all reps before switching legs.
Common mistakes
- Standing too close to the bench so the knee is cramped.
- Pushing off the rear foot rather than the front leg.
Alternatives
Watch a video demonstration on YouTube
“How to Bulgarian Split Squat | 3 Simple Steps” by Davis Diley (opens YouTube)
Used in the programmes
- Upper / lower 4-day4 days a week
- Push / pull / legs 6-day6 days a week
- Glutes & legs focus3 days a week
- Hypertrophy 4-day split4 days a week
- Glutes and hips focus (gym)3 days a week
- Legs focus (gym)3 days a week
- Legs focus (home, dumbbells)3 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.