Legs Exercise Guide
Bulgarian Split Squat
Target Muscle
Legs
Equipment Needed
Dumbbells & Flat Bench
Difficulty
Intermediate
Step-by-Step Execution Instructions for Bulgarian Split Squat
- 1. Bench Elevation Setup: Stand roughly 2 to 3 feet in front of a bench. Reach one leg back and place the top of your foot flat on the bench pad.
- 2. Stride & Balance Adjustment: Position your front foot flat on the floor with toes pointing straight ahead. Hold dumbbells at your sides with arms extended.
- 3. Vertical Lowering Phase: Lower your back knee straight down toward the floor until your front thigh is parallel to the ground, keeping your front heel firmly planted.
- 4. Mid-Foot Drive Ascent: Press through the mid-foot and heel of your front leg to extend your knee and hip back to the starting position.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of ScottHermanFitness.
Video demonstration by ScottHermanFitnessWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Targeted Workout Split
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Alternative Exercise
Smith Machine Squat
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