How to do it
- Rest the top of your back foot on a bench, front foot about two feet ahead.
- Lower straight down until the back knee nearly touches the floor.
- Drive through the front heel to stand.
Cues that matter
- Stay upright to bias the quads; lean forward slightly to bias the glutes.
- Take a longer stride if the front knee feels cramped.
Common mistakes
- Pushing off the back foot instead of loading the front leg.
- Setting the stance so short the front knee gets crushed.
Muscles worked
Primary
- Quads
- All four heads
Also works
- Glutes
- Adductors
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Bulgarian Split Squat in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the quads with different equipment — for a day the dumbbell is taken, or a gym that does not have one.