quads · Barbell · Expert
Bulgarian Split Squat
The Bulgarian split squat is the hardest lunge variation and one of the most effective single-leg glute builders. With the rear foot elevated, the front leg goes through a deep stretch on every rep.
Why it's in a glute program: Deep-stretch, single-leg glute work with a big carryover to squats.
How to do the bulgarian split squat
- Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
- Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
- Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
Form cues
- Front foot far enough forward that the shin stays near vertical.
- Lean the torso slightly forward to bias the glute.
- Go as deep as your hips allow.
Muscles worked
Primary: quads. Movement pattern: squat. Equipment: barbell.
Programs that use the bulgarian split squat
In Glute Max this exercise appears in 6 of the coach-built programs, including Glute Growth Engine — 4 Day, Glute Power Forge — 4 Day, Glute Strength Block — 4 Day. Every program shows the animated form guide above on the workout screen.
