How to Bulgarian Split Squats
Bulgarian Split Squats are a single-leg exercise that targets the quadriceps, glutes, and hamstrings. By elevating one leg behind you on a bench or platform, you increase the range of motion and intensity of the squat, which helps build strength and balance.
Muscles Worked
- Quadriceps (front of the thighs)
- Gluteus Maximus (buttocks)
- Hamstrings (back of the thighs)
- Adductors (inner thighs)
Step-by-Step Guide: How to Perform Bulgarian Split Squats
- Set Up: Stand a few feet in front of a bench or elevated surface. Place one foot behind you on the bench, ensuring your other foot is firmly planted on the ground.
- Lower Your Body: Bend your front knee to lower your body toward the ground, keeping your torso upright and your back leg bent at the knee.
- Drive Up: Push through your front heel to return to the starting position, extending your front leg fully.
- Repeat: Perform the desired number of repetitions on one leg before switching to the other.
- Maintain Balance: Keep your core engaged to help with stability throughout the exercise.
Browse More Exercises