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Bulgarian split squat
Stand a stride in front of a bench and rest the top of your back foot on it, a dumbbell in each hand. Lower until your front thigh is near parallel, then drive through the front foot to stand.
StrengthDumbbells + BenchDifficulty 3 of 3
How to do it
Stand a stride in front of a bench and rest the top of your back foot on it, a dumbbell in each hand. Lower until your front thigh is near parallel, then drive through the front foot to stand.
Muscles worked
- quadsprimary
- glutes
- adductors
- hamstrings
Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.
No dumbbells or bench? Swap it out
Other options in this pattern
How many sets should you do?
That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.