Bulgarian Split Squat
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Dumbbells
- Type
- Compound · One side at a time
How to do it
- Stand a long stride in front of a bench, facing away from it, with a dumbbell in each hand.
- Rest the top of your back foot on the bench and plant your front foot flat on the floor.
- Bend your front knee and lower straight down until your back knee is close to the floor.
- Stay tall to put more of the work on your quads, or tilt your torso slightly forward to load your glutes more.
- Drive up through your front foot with the heel down and the knee in line with your toes, then switch legs.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- QuadsMain
- GlutesMain
- AdductorsHelping
- HamstringsHelping
Also known as
Rear Foot Elevated Split Squat · RFESS · DB Bulgarian Split Squat · Dumbbell Bulgarian Split Squat · Bulgarian Squat