Bulgarian Split Squat: Muscles Worked, Good Form & How to Add Dumbbells

The Bulgarian split squat is a lower-body exercise that primarily targets the quadriceps (quads) and glutes, helping to build strength and muscle mass. Because of its effectiveness, the Bulgarian split squat is a great addition to any leg workout.

This exercise can be done using just your body weight or with dumbbells for added resistance. It can also be performed with a controlled tempo, or cadence, which increases intensity and muscle engagement.

It’s important to follow the guidance of a certified fitness professional to ensure proper form and technique in order to reduce the risk of injury and improve overall performance.

Muscles worked

The Bulgarian split squat helps to:

• Strengthen and increase muscle size in the quadriceps (front thigh muscles);

• Strengthen the glutes;

• Improve lower-body muscle definition;

• Enhance joint flexibility;

• Reduce lower back strain, which is more common during traditional squats.

To target specific muscle groups, a fitness professional may recommend small variations. Keeping the torso upright works the quadriceps more, while leaning slightly forward engages the glutes more effectively.

Bulgarian split squat form

To perform a Bulgarian split squat correctly:

1. Stand in front of a bench or sturdy chair;

2. Take a large step forward;

3. Place the top of your back foot on the bench or chair behind you;

4. Engage your core and lower your body by bending your front knee, bringing your back knee close to the floor;

5. Push through your front heel to return to the starting position, keeping your front knee slightly bent.

After completing the repetitions with one leg, repeat the same movement with the other leg in front.

To make the exercise more challenging, a trainer may recommend using cadence, for example, lowering your body slowly for 4 seconds and rising more quickly in 2 seconds.

Dumbbell Bulgarian split squat

The Bulgarian split squat with dumbbells is a variation that increases intensity by adding extra weight, making the muscles work harder.

This variation is typically recommended for people who can already perform the standard Bulgarian split squat comfortably. To do it, hold a dumbbell in each hand and perform the same movement as the traditional version.

If maintaining balance is difficult, you can hold just one dumbbell in the hand on the same side as the leg resting on the bench. For example, if your right leg is on the bench, hold the dumbbell in your right hand.