Bulgarian Split Squat
Bulgarian Split Squat trains 7 of the 18 muscle groups Full Coverage tracks: Quads 90%, Glutes 70%, Adductors (inner thigh) 40%, Abductors (outer hip) 40%, Hamstrings 30%, Abs 20%, Calves 20%.
How to do it
- Stand about two feet in front of a bench with a dumbbell in each hand.
- Place the top of your rear foot on the bench behind you.
- Lower straight down until your front thigh is parallel and your back knee is near the floor.
- Drive through your front heel to stand.
- Set your front foot far enough forward that the knee stays over your mid-foot.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 90%
- Glutes 70%
- Adductors (inner thigh) 40%
- Abductors (outer hip) 40%
- Hamstrings 30%
- Abs 20%
- Calves 20%
How it compares
Compared with the Split Squat, it loads Abs 20 points higher, Glutes 10 points higher, Quads 5 points higher. It needs Dumbbells + Bench where the other uses Bodyweight. Compared with the Dumbbell Front Squat, it loads Abductors (outer hip) 40 points higher, Glutes 25 points higher, Hamstrings 20 points higher. It needs Dumbbells + Bench where the other uses Dumbbells.
Other ways to train this
Other exercises for the Quads
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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