Bulgarian Split Squat (Bodyweight)
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
- Barbell
- Safety Squat Bar
- Machine
- Trap Bar
- Bodyweight
HOW TO PERFORM
- Stand a stride in front of a bench and place the rear foot on it, laces down or toes tucked, whichever is comfortable.
- Set the front foot far enough forward that the front shin stays near vertical at the bottom.
- Keep the torso tall, or lean it forward slightly to bias the glutes, and lower straight down until the front thigh is about parallel.
- Drive through the front heel to stand, without pushing off the back foot.
- Finish the reps on that leg before switching.
FORM TIPS
- The back leg balances, it does not press. If it is doing work, the front foot is too close to the bench.
- Getting the front foot placement right takes a few sets. Too close and the knee runs a long way past the toes, too far and it becomes a hip stretch.
- Hold a rack or a post with one hand while you learn it. Balance fails long before the leg does, and that is not the thing you are training.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Hamstrings
- Adductors
- Lower Back
- Abs
- Obliques
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell (Double) Bulgarian Split Squat
- Dumbbell (Single) Bulgarian Split Squat
- Barbell Bulgarian Split Back Squat
- Barbell Bulgarian Split Front Squat
- Barbell Zercher Bulgarian Split Squat
- Safety Squat Bar Bulgarian Split Back Squat
- Smith Machine Bulgarian Split Back Squat
- Trap Bar Bulgarian Split Squat
- Bulgarian Split Squat (Bodyweight)
- Dumbbell Goblet Bulgarian Split Squat
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.