Bulgarian Split Squat | Illustrated Exercise Guide

Primary muscles: Quads
Secondary muscles: Glutes, hamstrings
Equipment: Step, box

Bulgarian Split Squat Instructions

1. Place a step or a box behind you and stand up tall.
2. Position your right foot on top of the step, bend your knees and lower the hips until your left thigh is parallel to the floor.
3. Return to the starting position and repeat.
4. Switch legs.

Proper Form And Breathing Pattern

When doing the bulgarian split squat, keep your back straight, your chest open, and face front. Maintain your balance by engaging your core and keep your weight in the front heel. Breathe in as you lunge and don’t let your knee go past your toes.

From the Shop

Exercise Benefits

The bulgarian split squat is a great exercise to improve your balance and knee stability, and also to target your posterior chain muscles, hamstrings and glutes. If you want to lift your butt, this is definitely one of the best exercises you can do. Pair it with sumo squats and romanian deadlifts and you’ll have a round and firm booty in no time!

Bulgarian Split Squat Demonstration

Sets And Reps

Start with regular split squats, to acquire proper exercise form, and once you’re comfortable you can increase the challenge by adding bulgarian split squats to your workouts. Do 2 or 3 sets of 10 to 12 repetitions on each side.

Calories Burned

To calculate the number of calories burned doing the bulgarian split squat, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Lying hamstring curls
Pistol squat
Romanian deadlift
Wall sit

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …