Exercise library / Bulgarian Split Squat
Compound · Lunge
Bulgarian Split Squat
Bulgarian Split Squat is a compound single-leg lunge that trains the quads and glutes. Keep your torso tall and your front foot planted, and push through the whole front foot to come up without wobbling. Your hamstrings and core assist throughout, and the loaded stretch at long muscle length makes it a strong hypertrophy choice.
Primary muscles
Quads and Glutes
Secondary muscles
Hamstrings and Core
Equipment
Dumbbell, Bodyweight
Movement pattern
Lunge
Type
Compound (multi-joint)
Substitutions
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Walking Lunge
Same lunge pattern · also trains the quads and glutes.
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Dumbbell Step-Up
Same lunge pattern · also trains the quads and glutes.
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Goblet Squat
Also trains the quads.
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