Skip to content

Bulgarian Split Squat

Primary
Quads
Secondary
Glutes, Hamstrings
Equipment
Dumbbell
Type
Strength
Frames
3
Bulgarian Split Squat, male athlete, 3 sequential frames
male
Bulgarian Split Squat, female athlete, 3 sequential frames
female

How to perform it

  1. 01 Stand about two feet in front of a bench and place the top of your rear foot on it.
  2. 02 Set your front foot far enough forward that your knee stays over your ankle at the bottom.
  3. 03 Square your hips, keep your chest tall and lean your torso very slightly forward.
  4. 04 Lower straight down by bending your front knee until your rear knee is just above the floor.
  5. 05 Drive through your front heel to return to the top.
  6. 06 Keep the work in your front leg — the rear leg is only for balance.

In the API

GET /v1/exercises/bulgarian-split-squat

{
  "slug": "bulgarian-split-squat",
  "name": "Bulgarian Split Squat",
  "primary_muscle": "quads",
  "equipment": "dumbbell",
  "category": "strength",
  "frame_count": 3,
  "images": { "male": "…", "female": "…" }
}