What muscles does a bulgarian split squat work?

The bulgarian split squat mainly works the quads, glutes, with help from the hamstrings.

How many sets and reps of the bulgarian split squat should I do?

At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Bulgarian split squat: how to do it with proper form

Works the quads, glutes. Equipment: Dumbbells + bench. Level: intermediate.

Also called: rear-foot elevated split squat, split squat.

Bulgarian split squat, start position — Fig. 1 — Start

Bulgarian split squat, end position — Fig. 2 — End

Step by step

01Rear foot on a bench, torso tall.
02Lower straight down.
03Drive up through the front heel.

Common mistake

Front knee collapsing inward.

Sets, reps and how often

Sets: 3–4 sets
Reps: 6–12 reps
Rest: 1–2 minutes (2–3 for heavy sets)
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Bulgarian split squat FAQ

What muscles does a bulgarian split squat work?: The bulgarian split squat mainly works the quads, glutes, with help from the hamstrings.
How many sets and reps of the bulgarian split squat should I do?: At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common bulgarian split squat mistake?: Front knee collapsing inward.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.