The Bulgarian Split Squat is a lower body exercise that targets the quads, glutes, and hamstrings. It involves standing with one foot elevated behind you while the other foot is planted firmly on the ground, then lowering your body down into a lunge position. This exercise can be done with bodyweight or with added weight for increased resistance.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Improves balance and stability
- Strengthens the quadriceps, hamstrings, glutes, and calves
- Increases hip mobility and flexibility
- Helps to correct muscle imbalances between the left and right legs
- Can be done with minimal equipment and in a small space
How to perform
- Stand with your feet hip-width apart and take a step forward with your right foot.
- Place the top of your left foot on a bench or step behind you.
- Lower your body down until your right thigh is parallel to the ground.
- Push through your right heel to stand back up to the starting position.
- Repeat for the desired number of reps, then switch legs and repeat.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary