Lower body · Glutes
Bulgarian split squat
How to do the Bulgarian split squat with dumbbells: distance from the bench, torso lean to focus glutes or quads, common mistakes and progression.
| Focus | Glutes · quads, adductors |
| Movement | Lunge |
| Equipment | Dumbbell |
| Suggested sets | 3 × 10 c/pierna |
| Estimated time | ≈ 10 min |
| Joints loaded |
The Bulgarian split squat is a single-leg squat with your back foot resting on a bench. Because each leg works on its own, it challenges each glute and quad heavily with relatively little weight, and it barely loads your back. In return, it requires balance and is demanding on the front ankle and knee.
Muscles worked
The gluteus maximus and quadriceps of the front leg do most of the work. The adductors and glute medius stabilize the hip and knee.
How to do it
- Stand with your back to a bench, about two steps away. Rest the top of one foot on the bench.
- Holding a dumbbell in each hand, adjust your stance: as you go down, your front knee should not travel far past your toes.
- Descend straight down, bending your front knee, until your thigh is almost parallel to the floor.
- Push through your whole front foot to rise.
- Finish all reps on one leg, then switch.
Common mistakes
- Front foot too close to the bench: the knee travels far forward and gets irritated.
- Pushing with the back leg: it is only there for support.
- Front knee caving in.
- Losing balance from rushing: do your first sets near a rack for support.
Glutes or quads
- Torso leaning forward and a long stance: more glutes.
- Upright torso and a short stance: more quads.
Precautions
It loads the ankle, knee and hip of the front leg. If you have an ankle injury, choose the hip thrust or a cable glute kickback with your hands braced.
Alternatives with less joint load
They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.
- Machine hip thrust · Hip thrust
- Barbell hip thrust · Hip thrust
- Floor glute bridge · Hip thrust
- Cable glute kickback · Kickback / hip extension
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.