Exercise guide
Bulgarian Split Squat
How to do the Bulgarian Split Squat with dumbbells and bench. Works the quads and glutes, with hamstrings. Set up your equipment: You'll need a flat bench or…
Primary musclesQuads, Glutes
Supporting musclesHamstrings
EquipmentDumbbells, Bench
Tracked byWeight & Reps
How to perform the bulgarian split squat
- Set up your equipment: You'll need a flat bench or any other similar surface where you can safely elevate your back foot. You may also hold dumbbells while performing the exercise.
- Position yourself: Stand facing away from the bench. Place the toes or the top of one foot on the bench. Keep the other foot planted firmly on the ground, about 2 to 3 feet in front of the bench. Your feet should be hip-width apart. This is your starting position.
- Check your posture: Stand up straight with your shoulders pulled back. Engage your core. You can place your hands on your hips, hold them out to your sides for balance, or if you're using weights, hold a dumbbell in each hand by your sides.
- Perform the movement: Bend both knees and lower your body towards the ground. Your front knee should be directly above your ankle and your back knee should be pointing down towards the floor. Aim to lower until your front thigh is almost horizontal, keeping your knee in line with your foot.
- Push back up: Drive up through your front heel back to the starting position. This is one rep.
- Repeat: Do all your reps on one leg, then switch to the other leg and repeat the same amount of reps.
- Maintain form: Always make sure to keep your core engaged and your torso upright during the movement. Also, ensure your front knee doesn't go over your toes as you lower into the squa