Quadriceps · GlutesIntermediate
Bulgarian Split Squat
How to do it
- 1
Stand a stride in front of a bench and place the top of your rear foot on it.
- 2
Hold dumbbells at your sides.
- 3
Lower your back knee toward the floor until the front thigh is about parallel.
- 4
Drive through the front foot to stand up.
Common mistakes
- Standing too close to the bench, so the front knee travels far past the toes.
- Pushing off with the back leg.
Tips
- Lean slightly forward to bias the glutes; stay upright for more quads.
- Start with bodyweight to master balance.
Alternatives
More quadriceps exercises
Workout plans
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- Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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