Exercises
Bulgarian Split Squat form guide
Gluteus maximus and quadsHomeGymDumbbells, Bench

Bulgarian Split Squat

Works your glutes and quads with help from hamstrings, adductors, core.

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A few questions, about a minute. No account needed.

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How to do it

  1. 1Stand in front of a bench holding a dumbbell in each hand and rest the top of one foot on the bench behind you.
  2. 2Hop the front foot forward far enough that the front knee stays over the foot at the bottom.
  3. 3Lean slightly forward and lower until your back knee nearly touches the floor.
  4. 4Drive through the front heel to stand. Finish all reps, then switch legs.

Muscles worked

Front
Back
GlutesQuadsHamstringsAdductorsCore

Get it right

  • Slight forward lean for more glute
  • Front heel stays down
  • Control the way down

Avoid this

  • Front foot too close to the bench
  • Pushing off the back foot
  • Knee caving in