Bulgarian Split Squat
Also known as: bodyweight bulgarian split squat, rear foot elevated split squat, bulgarian split squats, rfess
- Primary muscleQuads
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Knee-dominant
- Secondary muscles
- Hamstrings, Glutes
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Bodyweight resistance keeps the focus on control: a steady descent, an upright torso, and even balance from the first rep to the last. Own clean sets of 10-15 before reaching for dumbbells, and treat any wobble or uneven depth as the cue to slow down rather than add load.
How to do the Bulgarian Split Squat
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
- Keep your chest up and your back straight.
- Lower yourself until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Quads · Legs
The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
Secondary
- Hamstrings
- Glutes — The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Bulgarian Split Squat work?
The Bulgarian Split Squat primarily works the quads. It also involves the hamstrings and glutes, which assist the movement and stabilise the joints.
Is the Bulgarian Split Squat good for beginners?
Yes. The Bulgarian Split Squat is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bulgarian Split Squat?
If you cannot do the Bulgarian Split Squat, try the Dumbbell Goblet Squat, the Machine Supported Dumbbell Squat or the Smith Machine Box Squat. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bulgarian Split Squat, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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