Bulgarian Split Squat
Quads, glutes and inner thighs2 dumbbells and a bench
The Bulgarian split squat is a single-leg squat with your back foot on a bench. It builds quads and glutes with far less weight than a two-leg squat, which makes it a strong fit for home dumbbells.
How to do the Bulgarian Split Squat
- Stand about two feet in front of a bench and rest the laces of your back foot on it.
- Hold a dumbbell in each hand at your sides and keep your torso slightly leaned forward.
- Lower straight down until your back knee hovers just above the floor.
- Drive through the front heel to stand, keeping your weight on the front leg.
Common mistakes
- Your front foot is too close and the knee runs far past your toes. Step out until your front shin is close to vertical at the bottom.
- You wobble side to side. Pick a spot on the wall to look at, and touch a rack or wall lightly for the first sets.
- You push off the back foot. Think of the back leg as a kickstand and put the work into the front leg.
With a bench or without
With a bench: set the bench at about knee height. Anything much higher than that makes the stretch in the hip too aggressive.
Without a bench: use a sturdy chair, couch or stair 12 to 18 inches high, or do a split squat with both feet on the floor.
Easier and harder versions
Easier: Hold no weight, or do the split squat with both feet on the floor.
Harder: Use heavier dumbbells or lower for three seconds. Reppy runs each set for 90 seconds, covering both legs, at a 3-0-1 tempo.