How to do the Bulgarian Split Squat
Primary: Quads, Glutes · also works Hamstrings, Core, Adductors. Also called: rear foot elevated split squat, RFESS.
Step by step
- 1
Stand a couple of feet in front of a bench and place the top of one foot on it behind you.
- 2
Hold a dumbbell in each hand at your sides.
- 3
Lower straight down by bending the front knee until the thigh is about parallel.
- 4
Keep your torso upright or slightly leaned forward with your front foot flat.
- 5
Push through the front foot to stand back up.
Coaching cues
- Most of your weight on the front leg
- Drop straight down, not forward
- Front heel stays planted
Common mistakes
- Standing too close to the bench
- Front knee collapsing inward
- Pushing off the back foot
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Bulgarian Split Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bulgarian Split Squat work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Hamstrings, Core, Adductors
How many sets and reps of Bulgarian Split Squat should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bulgarian Split Squat?
Same movement pattern, different equipment: Split Squat, Reverse Lunge, Step-Up, Pistol Squat, Dumbbell Reverse Lunge, Dumbbell Lunges.
Is the Bulgarian Split Squat good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.