Bulgarian Split Squats
Compound exercise · quad dominant
How to do it
- Place one foot elevated behind you and keep your torso upright.
- Lower your back knee toward the floor under control.
- Push yourself back up through the front heel.
Muscles involved
- quadriceps
- 100
- glutes
- 50
- hamstrings
- 30
- hip abductors
- 10
- hip flexors
- 10
- calves
- 5
- abdominals
- 5
At a glance
- Type
- Compound exercise
- Movement pattern
- quad dominant
- Equipment
- No equipment
- Optional
- dumbbells, barbell, water bottles, stones, weighted vest, loaded bag
- Variations
- left leg, right leg, both legs, left leg added weight, right leg added weight, both legs added weight
Follow along in the app
This exercise is in both apps. Pick whichever suits you.
Trainer
Guided strength training with a 3D coach, set by set.
Treeceps
The same exercise, inside your virtual fitness world.