Dumbbell Bulgarian split squat
Full guide coming soon
Bulgarian Split Squat
The Bulgarian split squat is a one-leg squat with your back foot raised on a bench or chair. It trains the quads and glutes of the front leg hard with your body weight alone, and it shows quickly if one side is weaker than the other.
- Intermediate
- Compound
- No equipment
- quads
- glutes
Left: start position. Right: end position. Orange: the muscles that work.
How to do the bulgarian split squat
- Stand about a long stride in front of a sturdy bench or chair. Rest the top of your back foot on it.
- Hop your front foot forward until you can stay balanced, with your weight over the middle of the front foot.
- Stand tall, put your hands on your hips or let them hang, and take a breath.Breathe
- Bend your front knee and lower your back knee toward the floor. Keep your torso upright or tipped slightly forward.
- Go down until your back knee is just above the floor or your front thigh is about level with it.
- Drive up through the front heel to the start position. Finish all reps on one leg, then switch.
Breathing. Breathe in at the top and hold it lightly as you lower. Breathe out as you push up through the front leg. Take a fresh breath at the top before the next rep.
Tips
- Hold onto a wall or a rack with one hand for the first sessions. Balance gets better fast.
- Start each set with your weaker leg and do the same reps on the stronger leg.
Muscles worked
The bulgarian split squat works mainly the quads and glutes.
- Quads (main muscle)
- Glutes (main muscle)
- Hamstrings (also works)
- Abs (core) (also works)
| Muscle | Role |
|---|---|
| Quads | Main mover for the front leg. They straighten the knee as you stand up and control the knee bend on the way down. |
| Glutes | Extend the front hip and keep the knee from caving in. A longer stance and a slight forward lean give them more work. |
| Hamstrings (also works) | Help the glutes extend the hip and steady the front knee. |
| Abs (core) (also works) | Keeps your hips level and your torso still, because only one leg holds most of your weight. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-12 reps | 75 s |
| Build muscle | 3 | 8-12 reps | 90 s |
| Get stronger | 3 | 6-8 reps | 2 min |
| General fitness | 3 | 10-12 reps | 75 s |
| Fat loss (with more daily activity) | 3 | 12-15 reps | 60 s |
These numbers come from the same rules as the Oh My Coach app. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Front foot too close to the bench
Why it matters: The front knee travels far forward, the heel lifts, and you lose balance at the bottom.
Fix: Hop the front foot farther out until your heel stays flat at the bottom of the rep.
-
Pushing off the back foot
Why it matters: The back leg takes part of the load, so the front leg gets less work.
Fix: Think of the back foot as a kickstand. Most of your weight stays on the front leg.
-
Front knee caving inward
Why it matters: The knee moves out of line with the foot, which puts more stress on the knee and less work on the glutes.
Fix: Keep the front knee in line with your second and third toes on the way down and up.
-
Bench too high
Why it matters: A high bench pulls the back hip into a strong stretch and makes it hard to go deep.
Fix: Use a bench or chair about knee height or a little lower.
Make it easier or harder
- Easier Bodyweight split squat
- Easier Reverse Lunge
- This exercise Bulgarian split squat
- Harder Pistol squat
If you cannot do clean reps yet, start with the reverse lunge. When you can do every set at the top of the rep range with good form, move to the pistol squat.
Versions of this exercise
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Barbell reverse lunge
Same movement pattern
Full guide coming soon
Dumbbell Bulgarian split squat
Same movement pattern
Full guide coming soon
Dumbbell reverse lunge
Same movement pattern
Full guide coming soon
Reverse Lunge
Same movement pattern
Step-up
Same movement pattern
Full guide coming soon
Bodyweight split squat
Same movement pattern
Full guide coming soon
What you need
No equipment You can do this exercise anywhere.
Take care if
This exercise loads the knee and hip. If your knee hurts, stop. For pain that does not go away, see a doctor or a physiotherapist.
If your front knee or hip hurts, stop. Try a shorter range, or switch to a reverse lunge with no load.
Questions
What muscles does the Bulgarian split squat work?
It works mainly the quads and glutes of the front leg, with help from the hamstrings and the core. An EMG study found similar glute and quad activity in the Bulgarian split squat, the normal split squat and the single-leg squat. It also found more hamstring activity than in the normal split squat.
Is the Bulgarian split squat better than the back squat?
Neither is better for everyone. A biomechanics study described both as hip-dominant. In that study the split squat used about half the back squat load, and the knee moved through less range. It suits people who want to train legs with little equipment or with less load on the spine.
How do I make the Bulgarian split squat easier?
Do the reverse lunge with both feet on the floor, or hold a support with one hand. You can also use a lower step for the back foot.
How do I make it harder?
Hold a dumbbell in each hand, or slow down the lowering phase. When the loaded version is easy, the pistol squat is the next bodyweight step.