Bulgarian Split Squat (Bodyweight)
Trains the quadriceps, with help from the glutes, calves and hamstrings. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Bulgarian Split Squat (Bodyweight)
- Stand a few feet in front of a bench or elevated surface, facing away from it. Place your left foot behind you on the bench, with the top of your foot resting on the surface.
- Position your right foot firmly on the floor, a comfortable distance in front of the bench.
- Lower your body by bending your right knee and hip, keeping your torso upright, until your right thigh is parallel to the floor.
- Push through your right heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs.
Form cues
Getting it right
- Keep your front knee aligned with your toes to avoid putting unnecessary strain on your knee.
- Focus on driving through the heel of your front foot to engage your glutes and quadriceps effectively.
- Maintain a slight forward lean to help with balance and ensure proper form throughout the exercise.
Muscles worked
What Bulgarian Split Squat (Bodyweight) trains
In the programs
None of our programs use the Bulgarian Split Squat (Bodyweight)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 30 on the Quadriceps page.
Substitutes
Swap Bulgarian Split Squat (Bodyweight) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bulgarian Split Squat (Bodyweight) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.