How to Do the Bulgarian Split Squat
Intermediate legs exercise — bodyweight.
The Bulgarian Split Squat is an intermediate-level legs exercise that works several muscles together, led by the quadriceps, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Legs
- Primary muscle
- Quadriceps
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Type
- Compound
Also known as: Rear-Foot Elevated Split Squat, Split Squat
How to perform it
- 1Stand a couple of feet in front of a bench, step, or sturdy chair and place the top of one foot behind you on it.
- 2Keeping your torso tall, lower straight down by bending your front knee until your front thigh is about parallel to the floor.
- 3Drive through your front heel to return to the top.
- 4Complete all reps on one leg before switching.
- 5This is a demanding single-leg exercise for the quads and glutes.
How to program the Bulgarian Split Squat
- Do the Bulgarian Split Squat early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Bulgarian Split Squat alternatives
No space? These train the same quadriceps, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Bulgarian Split Squat is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
Harder — progress from it
What to pair it with
For a balanced session, pair the Bulgarian Split Squat with a move for the opposing muscles — the Glute-ham Raise (hamstrings) or the Nordic Hamstring Curl (hamstrings). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Bulgarian Split Squat can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Bulgarian Split Squat automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Bulgarian Split Squat work?
The Bulgarian Split Squat primarily targets the quadriceps within the legs muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Bulgarian Split Squat?
None — the Bulgarian Split Squat is a bodyweight exercise you can do anywhere, no gym required.
Is the Bulgarian Split Squat a compound or isolation exercise?
The Bulgarian Split Squat is a compound exercise, working multiple joints and muscle groups at once. It's well suited to intermediate trainees.
How many sets and reps of the Bulgarian Split Squat should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Bulgarian Split Squat good for beginners?
The Bulgarian Split Squat is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Bulgarian Split Squat?
Good substitutes that train the same quadriceps include the Bodyweight Lunge (bodyweight), the Bodyweight Squat (bodyweight), the Dumbbell Lunges (dumbbell). Pick the one that matches the equipment you have.
Can I do the Bulgarian Split Squat at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
