Bulgarian Split Squats
Quads
Bench
Intermediate
START
END
THE CUE
Rear foot elevated on a bench, front foot far enough forward that your knee stays behind your toes.
MUSCLES WORKED
Quadriceps, Glutes
Also: Hamstrings, Core (balance)
COACH'S NOTE
Rear foot on bench, drop straight
How to do it
01
Stand a couple of feet in front of a bench. Place one foot behind you on the bench.
The full bulgarian split squats guide is in the app.
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3 more steps
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3 common mistakes and how to fix them
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Animated demo and a rest timer, set by set
Open it in Fittrexx — free
How Fittrexx programs it
compound · bodyweight
STYLE
Park
WHERE
🔒 In the app
SETS × REPS
🔒 In the app
REST
Fittrexx writes the sets, reps, rest and starting weight for bulgarian split squats from your goal, experience and gear, then adjusts them as it learns how you recover.
More for quads
IN THE APP
Log bulgarian split squats in seconds.
Weight × reps per set, your previous set shown beside it, and a live bar that tells you whether this session beats last time.
Download free on iPhone