LegsDumbbells or barbell + benchIntermediateQuadricepsGlutes
Bulgarian Split Squat
The Bulgarian split squat (rear foot elevated split squat) is the best unilateral leg exercise. It loads each leg independently with less spinal load than barbell squats while delivering intense quad and glute stimulus.
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Form Guide
Step-by-step: Bulgarian Split Squat
1Rear foot elevated on a bench, top of foot facing down. Front foot far enough forward that your shin stays vertical at the bottom.
2Hold dumbbells at your sides or a barbell on your back.
3Upright torso for more quad focus; slight forward lean for more glute.
4Lower until your rear knee nearly touches the floor.
5Drive through the front heel to stand. Do not push off the rear foot.
Common Mistakes
What most people get wrong
Front foot too close to bench: your front knee shoots past your toes and the load shifts to the knee.
Wobbling: slow down. Balance comes with practice.
Rear knee not reaching the floor: limits hip flexor stretch and depth.
Programming
How to program the Bulgarian Split Squat
3–4 sets of 8–12 reps per leg. Despite appearing "accessory," this exercise can be loaded heavily. Many trainees Bulgarian split squat as their primary leg exercise when back squats aren't available or desired.
Good alternatives include: Barbell Back Squat, Dumbbell Lunge, Step-Up, Goblet Squat.
The Bulgarian Split Squat is rated Intermediate. Learn the movement pattern with lighter weight before progressing.
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