Bodyweight Bulgarian Split Squat

The Bulgarian split squat unloaded: a great unilateral quad and glute stimulus, accessible at almost any level.

• Compound
• Bodyweight
• Beginner

How to do it

• Rear foot on a bench, trunk leaning slightly
• Drop straight down, front knee stable
• Push through your heel to stand up

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Resting too much weight on your back leg
• A front knee that drifts inwards

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Bulgarian Split Squat
• Alternating Dumbbell Forward Lunge