How To Do Bulgarian Split Squat

Bulgarian Split Squat Exercise

Bulgarian split squat exercise is an excellent addition to any workout program that involves deadlifts and squats.

This exercise will hit the glute muscles, so is often used by females looking to develop that rounder backside.

How it works the quads will depend on how you position the foot as you execute the lift.

To hit the hamstrings, step further away from the bench and to work the quads, step closer to the bench.

Bulgarian Split Squat How To

  • Position yourself so that you are standing about two feet in front of a flat bench. From here, lift one leg up and place it on the bench back behind you.  Hold a set of dumbbells, one in either hand or do this just using your body weight. Note that you can also use a barbell across your back if you prefer.
  • Slowly inhale and then begin to bend the supporting knee as you lower yourself down so that the back knee is almost touching the floor.  Pause in this position.
  • Squeeze the glute muscles and then begin to press directly back up until that bent knee is now in the standing position and the body is upright.
  • Return back to original position and repeat.  Once all reps are done, switch sides and do to the other side.

Form and Technique

Ensure that you never lean forward with the body, but rather, stay in the upright position.

Think of pressing up through the heel of the foot to really target that glute muscle.

Variations:   Walking Lunges, Stationary Lunges

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Bulgarian Split Squat