Legs · Compound Exercise
Bulgarian Split Squat
The Bulgarian Split Squat is a compound exercise that primarily trains the Quads, with help from the Glutes. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell / Bench
Intermediate
Muscles worked
Quads — primary
Glutes — assist
How to perform the Bulgarian Split Squat
1
Set up
Back foot elevated, front foot far enough forward.
2
Execute
Descend straight down — front knee tracks over toes.
3
Form check
Drive through the full front foot, keep torso upright.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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