Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Bulgarian Split Squat, times your rest and tells you when to add weight. Free, with no ads.
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Coming soon toAndroid
Muscles worked
| Main | Quadriceps, Gluteus maximus |
| Also | Hamstrings, Adductors |
Setup
Set the stance length so the front shin stays roughly vertical at the bottom.
How to do it well
- Set the rear foot on a bench
- Lower straight down on the front leg
- Drive up through the front heel
Common mistakes
- Leaning too far forward
- Letting the front knee cave
Free programs with Bulgarian Split Squat
- First Two Weeks (bodyweight)
- Bodyweight Full Body (3 day)
- Bodyweight Upper / Lower (4 day)
- Bodyweight Push / Pull / Legs (3 day)
- Bodyweight Advanced (4 day)
- Fitness Test Prep (3 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.