Bulgarian Split Squat
The Bulgarian split squat is a unilateral bodyweight lower body exercise with the rear foot elevated. It places a high demand on the quads, glutes, and hip flexors of the front leg while also stretching the hip flexor of the elevated rear leg, making it one of the most effective single-leg exercises.
How to do it
- Stand facing away from a bench and place one foot behind you on the surface.
- Step the front foot forward enough to allow a full lunge range of motion.
- Bend both knees to lower your body until the back knee nearly touches the floor.
- Keep your front knee aligned with your foot and your torso upright.
- Drive through the front heel to return to the starting position and repeat.
Form cues
- Keep your torso upright throughout the movement.
- Plant your front foot firmly with the heel down.
- Lower straight down until your back knee nearly touches the floor.
- Drive through your front heel to return to the top.
Breathing: Inhale as you lower your body with control, and exhale as you press back up to the starting position.
Common mistakes
- Stepping the front foot too close, which forces the front heel up and puts excess pressure on the knee.
- Leaning too far forward, which shifts the work away from your quads and glutes.
- Rushing through the lower phase, which causes you to lose balance and control.
Muscles worked
Primary: quads. Secondary: glutes, hip flexors, hamstrings.
Suggested sets & reps
Get fitter
3 sets x 10 reps per leg, rest 60 seconds
Lose weight
3 sets x 10-12 reps per leg, rest 60 seconds
Build muscle
3-4 sets x 8-10 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or choose a gentler option.
- If you have persistent joint concerns, check with a professional before starting deep single-leg movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should primarily feel your working front quad and glute, as well as a stretch in the front of your back hip.
How high should the bench be?
A standard knee-height bench, chair, or couch surface works well for most people.
What if I struggle with balance?
Perform the movement near a wall or sturdy object so you can lightly touch it with your fingertips for stability.