Bulgarian split squat
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Adductors, Core, and Hamstrings · Hip extension
Secondary muscles
How to do it
Put the rear foot on a bench and set the front foot far enough forward that the front shin stays near vertical at the bottom. Lower straight down until the front thigh is about parallel, leaning the torso forward slightly if you want more glute, then drive up through the front heel. Get the front-foot distance right before adding load — a short stance jams the knee and turns it into a hip-flexor stretch.
Form cues
- Lean the torso slightly for glute bias
- Weight through the front heel
Safety
Talk to a professional before this exercise if you have any of the following:
KneeAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.