Bulgarian Split Squat
Legs · Bodyweight · Intermediate
How to do it
- Stand a short step in front of a bench or sturdy elevated surface.
- Place the top of one foot on the bench behind you and keep your front foot planted flat on the floor.
- Brace your core and keep your torso tall with your hips square.
- Bend your front knee and lower under control until your front thigh is near parallel to the floor.
- Press through your front foot to return to standing without bouncing off the back leg.
- Complete the desired repetitions, then switch sides.
Muscles worked
Primary: Quads
Secondary: Glutes, Hamstrings, Calves
Is your Bulgarian Split Squat good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Clean reps |
|---|---|
| Beginner | 1 reps |
| Novice | 3 reps |
| Intermediate | 4 reps |
| Advanced | 10 reps |
| Expert | 15 reps |
| Veteran | 22 reps |
| Elite | 29 reps |
| Master | 37 reps |
| Apex | 44 reps |
These targets mirror Buffro's bodyweight-rep rank math for adults under 40 and adjust for bodyweight. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Bulgarian Split Squat.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your quads.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Bulgarian Split Squat FAQ
What muscles does the Bulgarian Split Squat work?
The primary target is quads. It also involves glutes, hamstrings, calves while you keep the movement controlled.
How many sets and reps should I do for the Bulgarian Split Squat?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Bulgarian Split Squat strength standards?
Use clean reps through the same range each set. Buffro adjusts bodyweight-rep standards for bodyweight, sex, and the movement's difficulty family.
