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Last updated February 8, 2026
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adductorscalveshamstringsquadricepsabductorsglutes
Bulgarian Split Squat (Bodyweight)
Place rear foot on a bench. Squat down until your front thigh is parallel. Keep your weight in the front heel. This burns even without weights.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
benchbody weight
Movement pattern
Staggered
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand a couple of feet in front of a bench or elevated surface.
- Place one foot behind you on the bench, ensuring your toes are pointed down.
- Step 2Position Your Body
- Keep your chest up and shoulders back, engaging your core.
- Ensure your front foot is flat on the ground and your knee is aligned with your ankle.
- Step 3Lower Your Body
- Bend your front knee and lower your body until your thigh is parallel to the ground.
- Keep your back straight and avoid leaning forward excessively.
- Step 4Push Back Up
- Press through your front heel to return to the starting position.
- Ensure your knee does not extend past your toes as you push up.
- Step 5Repeat
- Perform the desired number of repetitions on one leg before switching to the other leg.
- Maintain good form throughout each repetition.
- Step 6Finish the Exercise
- After completing your sets, step away from the bench carefully.
- Take a moment to stretch your legs and cool down.