Quads
Bulgarian Split Squat
The Bulgarian Split Squat is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 26%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.
Also known as: bss, bulgaarse split squat, bulgarian split squat (dumbbell), rear foot elevated split squat
How to do it
- Stand about two steps in front of a flat bench holding a dumbbell in each hand at your sides.
- Place the top of one foot on the bench behind you and set the front foot so the shin can stay near vertical at the bottom.
- Lower straight down until the front thigh is parallel to the floor and the back knee is just above it.
- Push through the front heel to rise back up.
- Finish all reps on one leg, then switch.
Tips
- Keep most of the weight on the front leg: the back leg is only for balance.
- A slight forward lean of the torso loads the glutes more.
Common mistakes
- Standing too close to the bench so the front heel lifts.
- Pushing off the back foot.
- Letting the front knee cave inward.
Muscles worked by the Bulgarian Split Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rear foot on a bench makes a longer stride and puts more of the load on the front leg, mostly its glute. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Bulgarian Split Squat alternatives
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Similar exercises
Frequently asked questions
What muscles does the Bulgarian Split Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Bulgarian Split Squat good for beginners?
The Bulgarian Split Squat is rated intermediate. If you are new, learn the Dumbbell Reverse Lunge first and build up from there.
What is a good alternative to the Bulgarian Split Squat?
For example the Bulgarian Split Squat (Barbell), Smith Machine Bulgarian Split Squat and Deficit Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Bulgarian Split Squat harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
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