Bulgarian Split Squat

Bulgarian Split Squat is a strength – resistance exercise exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Gluteus medius, Hamstrings, Adductor magnus
Exercise type: Strength – resistance exercise

Exercise technique

Support
Place a non-slip bench behind you that is not excessively high.
Rear foot
Place the top of your rear foot or your toes on the bench.
Front distance
Plant your front foot far enough forward to descend comfortably.
Dumbbells
Hold the weights vertically at your sides.
Lower
Bend your front knee and lower your hips toward the floor.
Balance
Maintain pressure through the front foot without pushing through the rear foot.
Rise
Extend your front hip and knee to stand.

Key technique points

Position the front foot before placing the rear foot on the bench.
Do not rotate your hips outward.
Do not use the rear foot as the driving leg.
Do not lift the front heel.
Do not hit the supporting leg with the dumbbells.
Maintain lower-back control against the pull from the bench as you descend.

Common mistakes

Bench too high

This strains the rear hip and encourages forward pelvic tilt.

Standing too close

This leaves insufficient room for comfortable knee and hip movement during descent.

Loading the bench

This reduces the load on the front leg.

Falling sideways

This disrupts balance on the unilateral support.

Swinging dumbbells

This makes trunk control harder within the small base of support.

Fixing the rear foot rigidly

This prevents the foot from moving comfortably on its support.

Frequently asked questions