Strength · Lunge · Dumbbells
Bulgarian Split Squat
Bulgarian Split Squat is a strength exercise with dumbbells that mainly works the quads, with help from the glutes and adductors.
How to do it
- Rear foot on the bench, front foot a long step forward
- Lean slightly forward and lower straight down
- Front knee follows the toes
- Drive up through the front heel
In Sets Ahead
Sets Ahead starts you on 3 sets of 8–12 reps with 2:00 rest. When every set reaches 12 reps, the weight goes up 2 kg, or 5 lb if you train in pounds.
Muscles worked
Mainly
- Quads
Also
- Glutes
- Adductors
Joints it loads
- Knee a lot
- Hip some
- Ankle some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of bulgarian split squat, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.