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Bulgarian Split Squat

Deep unilateral squat that hammers the glutes and quads.

IntermediateDumbbells + bench3 × 8–10/side
Bulgarian Split Squat demonstration thumbnail — Bulgarian Split Squats Exercise Tutorial
Glutes / quadsDumbbells + bench

Bulgarian Split Squat

Demo · Lift With Michelle

Verified Bulgarian Split Squat demonstration by Lift With Michelle. Click to play.

How to do the Bulgarian Split Squat

  1. 1Torso slightly forward for glute bias
  2. 2Front knee tracks toes
  3. 3Deep bottom

Benefits of the Bulgarian Split Squat

  • Builds strength and size in the glutes / quads through a full, controlled range of motion
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services