Legs · Dumbbells, bench
Bulgarian split squat: setup, form and sets
One leg at a time exposes the side that has been coasting, which is why the Bulgarian split squat is the hardest fifteen minutes in any leg day.
Muscles worked: Quadriceps, Gluteus maximus, Adductors
How to do it
- Stand about two feet in front of a bench and place the top of the rear foot on it.
- Hold a dumbbell in each hand, torso tall, front shin roughly vertical at the start.
- Lower straight down until the back knee is just above the floor and the front thigh is near parallel.
- Drive through the whole front foot to stand, keeping the hips square.
- Finish all reps on one leg before switching, and match the reps on the weaker side.
Mistakes to avoid
- Standing too close to the bench, which jams the front knee and kills depth.
- Pushing off the back foot instead of loading the front leg.
- Letting the front knee cave inward under fatigue.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 3–4 sets of 8–12 reps per leg |
| Strength | 4 sets of 6 heavy reps per leg, 2 min rest |
| Return to training | 3 sets of 12 bodyweight reps per leg |
Swaps and alternatives
- Reverse lunge — Same single-leg demand, easier balance.
- Step-up — More glute, less knee stress.
- Front-foot-elevated split squat — More quad range without the bench.
Common questions
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