Bulgarian Split Squat
Complete guide to Bulgarian Split Squat. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Bulgarian Split Squat
Grab a pair of dumbbells and stand a few feet in front of a bench.
Place the top of one foot on the bench behind you and stand tall.
Engage your abs and take a breath.
Lower your body by bending your front knee until your rear knee nearly touches the floor.
Drive through your front heel to stand back up, squeezing your glutes at the top and exhale.
Once finished training one side, switch legs and do the same number of reps.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |