Single-leg lower-body lift
Bulgarian Split Squat
The Bulgarian split squat elevates the rear foot to train one leg at a time. It builds quads, glutes, balance, and side-to-side strength.
- Primary muscles
- Quads, Glutes
- Equipment
- Bench, Bodyweight, Dumbbells
- Difficulty
- Intermediate
Secondary muscles worked
Hamstrings, Adductors, Core.
Setup
- Stand a few feet in front of a bench and place the rear foot on it.
- Hop or adjust until the front foot can stay flat through the rep.
- Brace and keep torso tall or slightly forward.
- Start with bodyweight before adding dumbbells.
How to do the Bulgarian Split Squat
- 1
Lower straight down
Bend the front knee and lower until the front thigh nears parallel.
- 2
Keep front foot planted
Drive through the whole front foot, not just the toes.
- 3
Use rear leg lightly
Let the back leg balance you without doing most of the work.
- 4
Stand smoothly
Finish each rep with the front knee and hip extended.
Common mistakes
- Setting the front foot too close to the bench.
- Pushing hard off the rear leg.
- Letting the front knee collapse inward.
- Cutting depth short because balance is shaky.
Notes by experience level
Beginner
Start with split squats from the floor if the elevated version feels unstable.
Intermediate
Add dumbbells once bodyweight reps are controlled.
Advanced
Use pauses, tempo, or front-rack loading for a harder progression.
Program the Bulgarian Split Squat into an adaptive plan and let Kova set your next target.
