Exercise guide

How to do bulgarian split squat

Quads · glutes · adductors

Bulgarian split squat starting position — correct set-up before the first rep
Start
Bulgarian split squat finished position — the end of one repetition
End of rep

Step by step

  1. Stand about two feet in front of a bench and place the top of your rear foot on it.
  2. Hold a dumbbell in each hand. Check your stance length — the front shin should stay near vertical at the bottom.
  3. Lower for 2 seconds until the front thigh is roughly parallel to the floor.
  4. Drive up through the front heel without pushing off the back foot.

The cue that matters

CueThe hardest 10 reps in the program. A slight forward torso lean loads the glute harder.
AvoidStanding too close to the bench, which crushes the front knee and takes the glute out of it.

Where this sits in the split

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