How to Do Bulgarian Split Squat
The Bulgarian split squat is one of the hardest and most effective leg exercises you can do with dumbbells. Your back foot rests on a bench, so the front leg does almost all the work.
At a glance
- Main muscles
- Quads, Glutes
- Also works
- Adductors, Hamstrings, Core
- Equipment
- Bench, dumbbells
- Level
- Intermediate
- Demo by
- Chloe, Mr & Mrs Lifestyle coaches
How to do Bulgarian Split Squat
- Stand about a stride in front of a bench and rest the top of your back foot on it.
- Hold a dumbbell in each hand and stand tall.
- Lower straight down until your back knee is close to the floor and your front thigh is about parallel.
- Keep your front heel down and your knee tracking over your toes.
- Push through the front foot to stand back up. Finish all reps, then switch legs.
Common mistakes
- Front foot too close to the bench, which forces the knee forward and lifts the heel.
- Pushing off the back foot.
- Letting the front knee cave in.
Coach's tips
- Lean your torso slightly forward to work the glutes more; stay upright for more quads.
- Find your foot position with bodyweight before adding dumbbells.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Build muscle | 3–4 sets | 6–12 reps | 90–120 s |
| Get stronger | 3–5 sets | 3–6 reps | 2–3 min |
| Fat loss & toning | 3 sets | 10–15 reps | 60–90 s |
Pick a weight where the last 1–2 reps of each set are hard but your form stays the same. When you hit the top of the rep range on every set, add a little weight next time.
Want a coach to check your Bulgarian Split Squat form?
Train 1-to-1 with Tarek at Nogs Gym, Al Quoz. He'll fix your technique on every lift, build your programme and log it all in this tracker for you. Men and women welcome. Prefer to train on your own schedule? Tarek coaches men and Chloe coaches women online.
- From AED 275 per session
- Free first consultation
- Programme in your free tracker
Track your Bulgarian Split Squat progress, free
Our tracker remembers what you lifted last time, flags new personal records and charts your strength week by week. This demo video is built in, so you can check your form between sets.
- 200+ exercises with how-to tips
- Rest timer, PRs and progress charts
- Coach demo video for every exercise when you train with us
Questions we get asked
Are Bulgarian split squats good for glutes?
Yes, especially with a slight forward lean and a longer stride. They work the glutes and quads of the front leg very hard.
Why are Bulgarian split squats so hard?
One leg carries almost all your body weight plus the dumbbells, and it also challenges your balance. Start light.
Can I track my bulgarian split squat progress for free?
Yes, if you train with us. Our workout tracker, free for Mr & Mrs Lifestyle clients, has Bulgarian Split Squat with this demo video built in. Log your sets, reps and weight, see your personal records and follow your progress on a chart.
Similar exercises
Demonstrated by Mr & Mrs Lifestyle coaches in Dubai. If you have an injury or pain, check with a doctor or physio before starting a new exercise.
Want results faster? Train with a coach.
Good form is step one. A coach makes sure every session moves you forward: the right exercises, the right weights and a plan for your food.
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