How to do Bulgarian Split Squat
- Main muscle
- Quadriceps
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Strength
Secondary muscles
How to do it
- 1
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- 2
Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- 3
Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
- 4
At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Step-up
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Upper/Lower 4 Days
Two upper and two lower sessions a week, so each muscle group is trained twice. The first pair is heavier compound work, the second pair higher reps. Mon-Tue-Thu-Fri works well.
Muscle gain · Intermediate · Gym · 4 days a week · 8 weeks
- Workout program
Push/Pull/Legs 6 Days
Pull, push, legs, repeat, then a rest day. Each day opens with a main barbell lift followed by higher-rep accessories for volume. For members who can train six days a week and recover well.
Muscle gain · Intermediate · Gym · 6 days a week · 12 weeks
- Workout program
Glute Focus 4 Days
Two glute-dominant lower days, one glute/hamstring volume day and one upper day. Hip thrusts and RDLs anchor the plan. The most requested layout among female members, but suitable for anyone.
Muscle gain · Intermediate · Gym · 4 days a week · 10 weeks