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Bulgarian Split Squat
LegsIntermediate
3D anatomy atlas — activated muscles
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Vastus (lateralis/medialis)· HighGluteus maximus· HighRectus femoris· HighGluteus medius· MediumBiceps femoris (hamstring)· Medium
Rear foot on a bench, lower on the front leg — tough single-leg work.
Target muscle
Vastus (lateralis/medialis)Gluteus maximusRectus femorisGluteus mediusBiceps femoris (hamstring)
Equipment needed
See all equipment →Bodyweight
No equipment needed — you use your own body weight. Great for home training at any level.
Dumbbell
A pair of handheld weights, one per hand. The most versatile tool, used for nearly every muscle group; adjustable versions save space.
Bench
A flat or adjustable (incline/decline) bench. Supports the torso for pressing, flyes and curls; change the angle to target different areas.
Step-by-step guide
- 1Stand with your back to a bench, place the top of the rear foot on it, front foot stepped out far enough.
- 2Keep a slight forward lean, brace the core, hold dumbbells at your sides (or bodyweight).
- 3Lower straight down by bending the front knee until the front thigh is near parallel.
- 4Drive through the front heel to stand; finish all reps, then switch legs.
Safety notes
Gối chân trước theo hướng mũi chân, không vượt quá xa mũi chân.
Giữ thăng bằng — bài đơn chân khó, người mới vịn nhẹ hoặc tập tay không trước.
Thân hơi nghiêng trước nhấn mông, thân thẳng nhấn đùi trước.
Correct form tips
- Place the front foot far enough so the knee doesn't shoot far past the toes.
- Load the front leg; the rear leg only assists balance.
- Keep the hips square, don't rotate to one side.
Mistakes to avoid (injury risk)
- Front foot too close → knee travels far past the toes, stressing the knee.
- Pushing through the rear leg → reduces work on the front leg and glutes.
- Losing balance by looking down → fix your gaze on a steady point.