Bulgarian split squat
Also known as: Rear-foot-elevated split squat
A single-leg squat that builds the quads and glutes and exposes imbalances.
What it is
A single-leg squat with your rear foot elevated on a bench. The front leg does almost all the work, building the quads and glutes while challenging balance and evening out side-to-side differences.
Muscles worked
Primary: Quadriceps, Glutes. Secondary: Adductors, Hamstrings, Core.
How to perform it
- Stand a stride's length in front of a bench and place the top of your rear foot on it.
- Hold dumbbells at your sides (or a barbell on your back) and set the front foot far enough forward that the knee can track over the foot.
- Lower straight down until your front thigh is roughly parallel to the floor.
- Drive through the front heel to stand, keeping most of the weight on the front leg.
Common form faults
- Front foot too close, so the knee travels far past the toes and the rear leg takes over. Step the front foot further forward until the front leg clearly does the work.
- Losing balance side to side. Fix your gaze, brace the core, and hold a rack or light support while you learn the pattern.
Programming
An excellent unilateral builder that's easy on the spine. Usually programmed 8–15 reps per leg; start light — it's humbling.
Plan your training
Variations & substitutions
Frequently asked questions
- Why are Bulgarian split squats so hard?
- One leg supports nearly all the load while also balancing, so the working muscles and stabilisers are taxed heavily at once. That difficulty is exactly why they build strength and expose left-right imbalances.
- Where should I feel it?
- In the front-leg quad and glute. A more upright torso emphasises the quad; leaning slightly forward from the hips shifts more onto the glute.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: