Bulgarian Split Squat
Description
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.
Muscle Group
Equipment Required
Bulgarian Split Squat Instructions
- 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.
Bulgarian Split Squat Form & Visual
Bulgarian Split Squat 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
Bulgarian Split Squat Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core
Bulgarian Split Squat Variations & Alternatives
- Rear Foot Elevated Bulgarian Split Squat
- Front Foot Elevated Bulgarian Split Squat
- Dumbbell Bulgarian Split Squat
- Barbell Bulgarian Split Squat
- Kettlebell Bulgarian Split Squat
- Smith Machine Bulgarian Split Squat
- Single Leg Bulgarian Split Squat
- Isometric Bulgarian Split Squat
- Jumping Bulgarian Split Squat