- EquipmentDumbbell
- PatternSquat
- Reps6 to 15 reps
- Joint loadKnee
- One side at a time
Stand a long step in front of a bench with a dumbbell in each hand, and place the top of your back foot on the bench.
First cueKeep most of your weight on the front foot.
How to do the Bulgarian Split Squat
Set up. Stand a long step in front of a bench with a dumbbell in each hand, and place the top of your back foot on the bench.
- Lower your back knee toward the floor, bending the front knee.
- Go down until the front thigh is about level with the floor.
- Drive through the front foot to stand back up.
- Finish the set and switch legs.
Form cues
- Keep most of your weight on the front foot.
- Keep the front knee in line with the toes.
- Keep the torso tall or leaning slightly forward.
Common mistakes
- Standing too close to the bench.
- Pushing off the back foot.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes and Hamstrings.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Bulgarian Split Squat, from the same catalog the StatBlockFit app logs.
- Stiff-Leg Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Bulgarian Split Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Bulgarian Split Squat 3 × 6 to 15 reps
- Stiff-Leg Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Split Squat
Bodyweight
Gym or cable swap
Single-Leg Press
Machine
Less load on the knee
Spanish Squat
From the app's workaround table: less deep knee bend under load.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Walking Lunge.
Other variations of the Walking Lunge: Reverse Lunge, Step-Up, Split Squat, Lateral Lunge and Curtsy Lunge.
Do before it: Couch Stretch (hip range), Deep Squat Hold (same movement, lighter), Split Squat (same movement, lighter) and World’s Greatest Stretch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Bulgarian Split Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Bulgarian Split Squat?
Set up: Stand a long step in front of a bench with a dumbbell in each hand, and place the top of your back foot on the bench. Steps: 1. Lower your back knee toward the floor, bending the front knee. 2. Go down until the front thigh is about level with the floor. 3. Drive through the front foot to stand back up. 4. Finish the set and switch legs. Form cues: Keep most of your weight on the front foot. Keep the front knee in line with the toes. Keep the torso tall or leaning slightly forward. Common mistakes: Standing too close to the bench. Pushing off the back foot.
What muscles does the Bulgarian Split Squat work?
It trains the quads as its main target and works the glutes and hamstrings on the way.
What can I do instead of the Bulgarian Split Squat?
At home: Split Squat. In a gym: Single-Leg Press. With less load on the knee: Spanish Squat. Each trains the same main muscle.
What should I pair the Bulgarian Split Squat with?
Good partners in the same workout are Stiff-Leg Deadlift, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the Bulgarian Split Squat be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.