Bulgarian Split Squat
How-To Guide & Brutal Variations
The single-leg squat that exposes every weakness.
Rear foot elevated forces maximum quad and glute stretch while fixing left/right imbalances. One of the most effective lower-body builders you can do with minimal equipment.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Bulgarian Split Squat | 3–4 | 10–15/leg | Bodyweight Split Squat (no elevation) | Hold chair for balance or low bench | Heavy DBs + band + 1.5 reps |
Bulgarian Split Squat – Primary Instructions
- Stand 2–3 feet in front of bench, place rear foot laces-down on edge.
- Hold dumbbells at sides or goblet position.
- Lower until front thigh is parallel, back knee nearly touches floor.
- Drive through front heel to stand, squeezing glute at top.
- Keep torso upright — no forward lean unless quad-focused.
- Complete all reps one leg, then switch. Rest 90 sec.
If too hard right now: Drop rear foot to floor (regular split squat) or hold onto a chair/wall for balance.
Spartan Mode: Heavy dumbbells + resistance band around front knee + 1.5 reps (down, half-up, down, full-up = 1 rep).
Pro Tip: Rear foot slipping? Use this non-slip bench pad — zero movement, max focus.
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