Bulgarian Split Squat is a weightlifting movement on Fiz. Single-leg squat with rear foot elevated. Primary muscles: quads, glutes. Scored by reps + weight.
Bulgarian Split Squat
Single-leg squat with rear foot elevated
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Quads, glutes
Secondary
Hamstrings, calves, core
How to do a bulgarian split squat
3 steps- Stand a stride in front of a bench and place the top of your rear foot on it.
- Lower straight down until your rear knee is close to the floor.
- Drive through the front heel to return to the start.
What counts as a rep
Movement standard- The front thigh reaches at least parallel at the bottom.
- Load is usually counted per hand when dumbbells are used.
Common faults
2 faults
Standing too close to the bench, which crushes the front knee forward over the toes.
FixStep further out. Front shin roughly vertical at the bottom is the position you are looking for.
Pushing off the back foot to help.
FixKeep the rear leg passive. It is there for balance, not for drive.
Scaling ladder
1 harder, 1 easier
Bulgarian Split SquatWorks quads, glutes
Stationary LungeLunge in place
Frequently asked
5 answersWhat muscles does the Bulgarian Split Squat work?
Bulgarian Split Squat primarily works quads, glutes, with secondary engagement of hamstrings, calves, core.
How do you do a Bulgarian Split Squat?
Stand a stride in front of a bench and place the top of your rear foot on it. Lower straight down until your rear knee is close to the floor. Drive through the front heel to return to the start.
What counts as a rep on the Bulgarian Split Squat?
The front thigh reaches at least parallel at the bottom. Load is usually counted per hand when dumbbells are used.
What's an easier alternative to the Bulgarian Split Squat?
Scale it to Stationary Lunge.
What's a harder progression from the Bulgarian Split Squat?
Progress to Weighted Lunge once the Bulgarian Split Squat is comfortable.