Legs · Quads · Dumbbell
Bulgarian Split Squat
The Bulgarian split squat is a single-leg squat with the rear foot raised on a bench. It trains each leg on its own through a deep range, builds the quads and glutes hard with light weights, and shows up any difference between the sides.
How to
Dumbbell- 1 Rear foot on a bench, front foot forward.
- 2 Lower until the front thigh is parallel.
- 3 Push through the front foot to stand.
Tips
- Find the stance with bodyweight first: the front foot far enough forward that the heel stays down.
- A slight forward lean works the glutes more; upright works the quads more.
- Start each set with the weaker leg and match the reps on the other.
Common mistakes
- Pushing off with the back foot.
- Letting the front knee cave inward.
- Standing too close to the bench.
Muscles worked
Main
- Quads
- Glutes
Also working
- Adductors
- Hamstrings
- Hip stabilisers
Breathing and bracing
Breathe in on the way down, breathe out as you push up.
Sets and reps
- Muscle size
- 3 sets of 8–12 reps per leg, 1.5–2 min rest
- Strength
- 3–4 sets of 5–8 reps per leg with heavy dumbbells
Setup
- 1 Stand about a long stride in front of a bench, facing away from it.
- 2 Place the top of the rear foot on the bench.
- 3 Hold dumbbells at your sides, or none at first.
- 4 Find the stance: at the bottom the front heel stays down and the front knee is roughly over the foot.
Technique in detail
- Lower straight down by bending the front knee, the rear knee moving toward the floor.
- Go down until the front thigh is about parallel to the floor.
- Push through the whole front foot to stand.
- Keep most of the weight on the front leg; the rear leg only helps balance.
- Finish all reps on one leg, then switch.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
More quads or more glutes?
An upright torso and a shorter stance work the quads more; leaning forward with a longer stance works the glutes more.
Why is my balance so bad?
It improves within a few sessions. Hold a rack with one hand at first.
How do I log it in Volu(me)?
Log the weight of one dumbbell or the total you hold, the same way every time, with the reps per leg.
Log it in Volu(me)
Add Bulgarian Split Squat to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.