Bulgarian Split Squat: how to do it right
In short: Bulgarian split squats load the quadriceps and glute of the front leg in the lengthened position, rear foot elevated.
How to do it, step by step
- 1Rear foot resting on a bench at knee height, front foot far enough forward for the shin to stay almost vertical at the bottom.
- 2Lower slowly under control, torso leaning slightly forward to target the glute, or upright to target the quadriceps.
- 3Go down until the front thigh is parallel to the floor, feeling the stretch, without the rear knee tapping the floor.
- 4Brake the descent over 2 to 3 seconds, no bounce at the bottom, then come up by pushing through the front heel.
- 5Keep your pelvis square, shoulders aligned, without sagging to one side.
The mistake to avoid
Don't let your front knee cave inward.
Other common mistakes
- Front knee caving inward: keep the knee aligned with the toes by actively pushing outward.
- Uncontrolled descent with a bounce at the bottom: brake for 2 to 3 seconds and hold smoothly with no jerk to load the stretch.
- Front foot too close: move it back so the knee doesn't travel too far forward and the glute fully stretches.
- Pelvis tilting or sagging: brace your abs and keep your hips parallel to the floor.
Muscles worked
- Main:
- Quads, Glutes
- Supporting:
- Hamstrings
The quadriceps (vastus medialis, lateralis, rectus femoris) of the front leg handle the knee extension. The gluteus maximus extends the hip and stabilizes the pelvis. The hamstrings and adductors brake and stabilize. The rear foot only serves as a support, it barely pushes.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- TRX Reverse Lunge ›
- Dumbbell Forward Lunges ›
- Band Lunges ›
- Kettlebell Goblet Walking Lunge ›
- Alternating Jump Lunge ›
Frequently asked questions
How do I do this exercise?
Rear foot resting on a bench at knee height, front foot far enough forward for the shin to stay almost vertical at the bottom. Lower slowly under control, torso leaning slightly forward to target the glute or upright to target the quadriceps, until the front thigh is parallel to the floor. Then come up by pushing through the front heel, pelvis square and abs braced.
How far down should I go?
Go down until the front thigh is parallel to the floor, where hip and knee are fully bent and the quadriceps and glute are most stretched. It's this bottom position under load that builds the muscle, not the lockout at the top. Look for the full range you control, without the rear knee tapping and with no bounce at the bottom.
I don't feel anything, is that normal?
You should feel the quadriceps and glute of the front leg, especially at the bottom in the stretch. If you feel nothing, move your front foot back so the glute really stretches, slow the descent to 3 seconds and look for the full range. Lean your torso forward for more glute, keep it upright for more quadriceps.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, feeling the stretch in the quadriceps and glute, with no bounce at the bottom. Then come up firmly but under control, pushing through the front heel. It's the braking on the descent that does the work, not the speed on the way up.
How should I breathe?
Breathe in and expand your belly before going down, hold by bracing through the whole descent to stabilize the pelvis and trunk. Breathe out on the way up, during the push. Keep your abs tight from start to finish, especially at the bottom where stability is most demanded.