Bulgarian Split Squat
Quick Information
Category
Hypertrophy
Difficulty
Intermediate
Equipment
Dumbbells, Bench
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Adductors, Hamstrings, Gluteus Medius, Trunk
Movement pattern
Unilateral Squat
Training goal
Hypertrophy, Unilateral Strength
Sport
General, Field Sports, Running
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Bodyweight split squat, then rear-foot elevated, then loaded with dumbbells, then a front-rack barbell version.
Regressions
Reverse lunge or a split squat with both feet on the floor.
When to Use It
When to use
After the main bilateral lift, as the primary single-leg strength exercise.
When not to use
When knee pain limits the front-knee travel, or when balance is so poor that the set becomes a balance drill.
Programming
3 to 4 sets of 8 to 12 repetitions per leg with 60 to 90 seconds of rest.
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