FormTwin › Exercises › Bulgarian Split Squat

What muscles does the Bulgarian Split Squat work?

The Bulgarian split squat is a brutal single-leg builder for the quads and glutes that also exposes and fixes strength imbalances.

Primary muscles worked

Secondary muscles worked

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How to do the Bulgarian Split Squat

  1. Rest your rear foot on a bench behind you.
  2. Hold dumbbells and set a comfortable stride length.
  3. Lower straight down until your front thigh is parallel.
  4. Drive through your front heel to stand.

Common mistakes

Variations

Split squatLungeStep-up

Frequently asked questions

What muscles does the Bulgarian split squat work?

It targets the quads and glutes of the front leg intensely, with the adductors, hamstrings and core assisting. Leaning forward slightly biases the glutes; staying upright biases the quads.

Why are Bulgarian split squats so hard?

All the load goes through one leg while you balance, so they demand a lot from the target muscles and stabilisers even with light dumbbells. That's also why they're so effective.

Do they build glutes or quads?

Both — you can shift the emphasis. A forward torso lean and longer stance hit the glutes more; a taller torso and shorter stance emphasise the quads.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.