Bulgarian Split Squat

Rear-Foot-Elevated Split Squat · RFESS · Bulgarian Split Squats

CompoundPush forceLungeIntermediate

BodyweightDumbbellBarbellKettlebellBenchSmith machine Free weightsCalisthenicsFunctional

The Bulgarian split squat elevates the rear foot on a bench, lengthening the moment arm so the front-leg quads and glutes work hard through a long range of motion. Research shows it recruits the gluteus maximus more than a back squat, making it a potent hip-dominant single-leg builder. Set the front foot far enough forward to keep the knee tracking over the toes, then descend until the rear knee nears the floor and drive back up.

PrimaryRectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius Gluteus Maximus

SecondaryBiceps Femoris Semitendinosus Semimembranosus Gluteus Medius Adductor Magnus Soleus Gastrocnemius

GroupsLegsQuadricepsGlutesHamstringsLower BodyLunge

Mechanic: Compound
Load type: Weighted Bodyweight
Unilateral: Yes
Utility: Basic

Video guide ↗

legssplit-squatquadsglutesunilateralbulgarianrear-foot-elevated