Bulgarian Split Squat
Squat · quads · intermediate
Start
FinishHow to do it
Rear foot elevated, drop straight down until the front thigh is parallel, then drive up through the whole front foot.
Muscles worked
Primary: quads · Also works: glutes, core
Equipment
Dumbbells, No equipment
Common mistakes
- Stance too short
- Front knee collapsing inward
- Leaning too far forward
Variations
- Deficit split squat
- Dumbbell-loaded split squat
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Barbell Back Squatquads
- Goblet Squatquads
- Bodyweight Squatquads
- Leg Pressquads
- Walking Lungequads
- Front Squatquads
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