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Bulgarian Split Squat

An intermediate strength exercise that targets the quadriceps and glutes.

INTERMEDIATESTRENGTHANY
Bulgarian Split Squat exercise demonstration

Muscles Targeted

Primary

  • QUADRICEPS
  • GLUTES

Secondary

  • CORE
  • ADDUCTORS
  • HAMSTRINGS

How to Perform

  1. Front foot stable, back foot elevated on bench. Keep upright torso, descend in a controlled manner driving through front heel. Limit forward trunk flexion to protect lower back. Use dumbbells and perform 3 sets each side.

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General Safety

These general guidelines apply to every exercise: warm up first, choose a load and range you can control, and stop if you feel pain. Ask a qualified professional before training around an injury or medical condition.

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