---
title: "Bulgarian Split Squat"
description: "Stand a few feet in front of a bench or elevated surface, facing away from it."
locale: en
slug: bulgarian-split-squat
url: "https://hi.fitness/exercises/bulgarian-split-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Bench"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/2f141986-bulgarian-split-squat.mp4"
updatedAt: 2026-09-13T18:54:57+00:00
---
# Bulgarian Split Squat

Stand a few feet in front of a bench or elevated surface, facing away from it.

## How to do it

1. Stand a few feet in front of a bench or elevated surface, facing away from it. Place your left foot behind you on the bench, with the top of your foot resting on the surface.
2. Position your right foot firmly on the floor, a comfortable distance in front of the bench.
3. Lower your body by bending your right knee and hip, keeping your torso upright, until your right thigh is parallel to the floor.
4. Push through your right heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs.

## Form tips

- Keep your front knee aligned with your toes to avoid putting unnecessary strain on your knee.
- Focus on driving through the heel of your front foot to engage your glutes and quadriceps effectively.
- Maintain a slight forward lean to help with balance and ensure proper form throughout the exercise.

## Similar exercises

- [Bodyweight Squat](https://hi.fitness/exercises/bodyweight-squat) - Quads · Bodyweight
- [Wall Sit Bodyweight](https://hi.fitness/exercises/wall-sit-bodyweight) - Quads · Other
- [Jump Squats Bodyweight](https://hi.fitness/exercises/jump-squats-bodyweight) - Quads · Bodyweight
- [Cossack Squat](https://hi.fitness/exercises/cossack-squat) - Quads · Bodyweight
- [Wall Squat Bodyweight](https://hi.fitness/exercises/wall-squat-bodyweight) - Quads · Other
- [Box Jump Squats](https://hi.fitness/exercises/box-jump-squats) - Quads · Box
- [Dumbbell Bench Squat](https://hi.fitness/exercises/dumbbell-bench-squat) - Quads · Dumbbell
- [Assisted Pistol Squats](https://hi.fitness/exercises/assisted-pistol-squats) - Quads · Other