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Bulgarian Split Squat: How to Do It and Why It Works

How to do the Bulgarian split squat step by step, what biomechanics research shows compared with the back squat, how foot position changes the exercise, and how to load it with dumbbells at home.

The Bulgarian split squat is a single-leg squat with the rear foot elevated on a bench. It trains the quadriceps and glutes hard with far less weight than a back squat, which makes it one of the most useful lower-body exercises for home gyms where loads are limited.

It is also an exercise many people dislike, mainly because balance and setup feel awkward at first. This guide covers the setup, what the biomechanics research shows, how to adjust it for the muscles you want to train, and how to program it.

Quick answer

Stand about a stride in front of a bench, place the top of your rear foot on it, and lower straight down until your front thigh is about parallel to the floor, then push back up through the front foot.

In resistance-trained men, the Bulgarian split squat at 35% of back-squat 1RM was, like the back squat, a hip-dominant exercise, with lower knee demands than the back squat [1]. Use 2–4 sets of 8–12 reps per leg with dumbbells.

At a glance

Movement
Single-leg squat
Primary muscles
Quadriceps, Gluteus maximus
Also works
Adductors, Hamstrings, Hip stabilisers
Level
Beginner-friendly
Equipment
Adjustable Dumbbells, Weight Benches

How to do the Bulgarian split squat: step by step

  1. 1

    Stand about one long stride in front of a knee-height bench, holding a dumbbell in each hand if you are using load.

  2. 2

    Reach one foot back and rest the top of it (laces down) on the bench. Most of your weight stays on the front foot.

  3. 3

    Adjust the front foot so that, at the bottom, the front knee is roughly over the front foot and your heel stays down.

  4. 4

    Brace and lower straight down by bending the front knee and hip, until the front thigh is about parallel to the floor and the back knee is close to the ground.

  5. 5

    Push through the whole front foot to stand back up. Finish all reps on one leg, then switch.

Bulgarian split squat vs back squat

Limited evidence

A biomechanics study compared the two in 20 resistance-trained men: the back squat at 70% of 1RM and the Bulgarian split squat at 35% of back-squat 1RM. In both, the hip produced far more work and moment than the knee or ankle, so both are hip-dominant exercises; the Bulgarian split squat had lower knee demands and less knee joint displacement than the back squat [1].

The authors suggested the Bulgarian split squat is useful when you want to emphasise hip extension while limiting knee demands [1]. It also lets you train the legs hard with half the external load of a back squat, which is why it suits home gyms limited to dumbbells.

Foot position: quads or glutes

Limited evidence

A shorter stance with an upright torso lets the front knee travel further forward and places more emphasis on the quadriceps. A longer stance with a slight forward lean of the torso increases hip flexion and shifts the emphasis towards the glutes.

These are biomechanical principles rather than results from training studies. Either version trains the whole leg; pick the stance that is comfortable and lets you reach a deep, controlled bottom position — full range of motion tends to produce more lower-body growth than partial range [2].

Sets, reps and loading

Strong evidence

Muscle grows across a wide range of loads when sets are taken close to failure [3], so the split squat works well at 8–12 reps per leg, and even higher reps when dumbbells are light.

Strength gains are similar across a wide range of reps in reserve [4]; stopping one or two reps short of failure keeps balance and form intact. Count split squat sets towards your weekly quadriceps and glute volume [5].

Variations by equipment

The same movement with what you have at home.

  • Dumbbell split squat (feet on the floor)

    Adjustable dumbbells

    Both feet on the floor. Easier to balance; a good first step before elevating the rear foot.

  • Barbell Bulgarian split squat

    Barbell + rack + bench

    Allows heavier loads than dumbbells but is harder to balance and set up.

  • Smith machine Bulgarian split squat

    Smith machine + bench

    The guided bar removes most of the balance demand so the legs can be pushed closer to failure.

  • Front-foot-elevated split squat

    Plate or step + dumbbells

    Raising the front foot increases the range of motion at the bottom.

  • Reverse lunge

    Dumbbells

    A dynamic alternative when no bench is available.

Equipment for the Bulgarian split squat

Each pick is the top-rated option in our buying guide for that category, scored on the same published criteria.

Common mistakes

  1. 1

    Standing too close to the bench

    A very short stance pushes the front heel up and overloads the front knee. Step out until the heel stays down at the bottom.

  2. 2

    Pushing off the back leg

    The rear foot is for balance. Keep most of your weight on the front foot.

  3. 3

    Cutting the depth

    Lower until the front thigh is about parallel; partial reps reduce the training effect [2].

  4. 4

    A bench that is too high

    A high bench strains the hip flexors of the rear leg. Knee height or slightly lower works for most people.

Practical takeaway

  1. 1Rear foot on a knee-height bench, most weight on the front foot.
  2. 2Lower until the front thigh is about parallel.
  3. 3A short stance emphasises the quads, a longer stance and forward lean the glutes.
  4. 4Use 2–4 sets of 8–12 reps per leg, one or two reps short of failure.
  5. 5Ideal for home gyms: dumbbells and a bench are enough.

Conclusion

The Bulgarian split squat trains the legs hard with modest loads, which makes it one of the most useful lower-body exercises in a dumbbell-based home gym.

The first sessions feel awkward. Start with bodyweight, find a stance that keeps the front heel down, and add load once the balance comes — usually within two or three sessions.

References

Every source below was checked against its original record (PubMed or the publisher) before it was cited.

  1. [1]Mackey ER, Riemann BL. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. International Journal of Exercise Science. 2021;14(1):533–543. Biomechanics study doi.org/10.70252/CIYT8956
  2. [2]Pallarés JG, Hernández-Belmonte A, Martínez-Cava A, Vetrovsky T, Steffl M, Courel-Ibáñez J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scandinavian Journal of Medicine & Science in Sports. 2021;31(10):1866–1881. Systematic review and meta-analysis doi.org/10.1111/sms.14006
  3. [3]Lopez P, Radaelli R, Taaffe DR, et al. Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Medicine & Science in Sports & Exercise. 2021;53(6):1206–1216. Systematic review and network meta-analysis doi.org/10.1249/MSS.0000000000002585
  4. [4]Robinson ZP, Pelland JC, Remmert JF, et al. Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Medicine. 2024;54(9):2209–2231. Meta-analysis (exploratory meta-regressions) doi.org/10.1007/s40279-024-02069-2
  5. [5]Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Medicine. 2026;56(2):481–505. Systematic review with meta-regressions (67 studies) doi.org/10.1007/s40279-025-02344-w

This guide summarises published research for healthy adults. It is general information, not medical advice — if you have a health condition, injury or take medication, talk to a qualified professional before changing your training, diet or supplements.

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