🚀 BETA VERSION - Feedback appreciated at contact@plansports.ro
PlanSports

Bulgarian split squat

Dumbbells Rear foot on benchbeginnercompound exercisepush
Quadriceps GlutesHamstrings

Primary muscles: Quadriceps. Assisting muscles: Glutes, Hamstrings.

Bulgarian split squat — 1
start position and end of the movement
Bulgarian split squat — 2

How to do it

  1. Stand with your back to a bench and place the top of one foot on it, with your front foot a step forward.
  2. Hold a dumbbell in each hand, arms relaxed by your sides — this is the starting position.
  3. Lower under control, bending the knee and hip of your front leg, until your thigh is almost parallel to the floor.
  4. Keep your front knee in line with your toes, without letting it cave inward.
  5. Drive through your heel and come back up to the starting position.
Key to the execution: Your front knee stays in line with your toes throughout the movement.

Common mistakes

  • Letting your front knee cave inward.
  • Taking too short a step, so your knee travels well past your toes.
  • Pushing off your back leg instead of working with the front one.

Alternatives: exercises for the same muscles

Barbell squat
Barbell squat
Barbell · Bar on back
Front squat
Front squat
Barbell · Bar in front
Bodyweight squat
Bodyweight squat
Bodyweight · Bodyweight
Split squat
Split squat
Bodyweight · In place, no step
Smith machine squat
Smith machine squat
Smith machine · On the Smith machine
Leg press
Leg press
Sled press · 45° incline

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Legs exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.