Bulgarian Split Squat
Muscles worked: Quadriceps, Hamstrings, Glutes
How to do it
- 1
Bar across upper back (not neck), hands just outside shoulders.
- 2
Walk out a few feet from a bench/box and place your rear foot laces‑down (or toes) on it; front foot flat, torso upright.
- 3
Brace core, keep chest tall, and sit straight down by bending front knee and dropping rear knee toward the floor.
- 4
Lower until front thigh is roughly parallel (knee tracking over mid foot) and rear knee hovers just above floor.
- 5
Drive through the whole front foot (heel planted) to stand—hips and shoulders rise together (no lean).
- 6
Finish tall, re‑brace, repeat all reps, then switch legs keeping the same stance distance.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Bulgarian Split Squat FAQ
What muscles does the Bulgarian Split Squat work?
The Bulgarian Split Squat primarily works the Quadriceps, with the Hamstrings, Glutes assisting.
What are the best sets and reps for the Bulgarian Split Squat?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Bulgarian Split Squat?
There is no single number: a good Bulgarian Split Squat depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Bulgarian Split Squat in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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