How to do the Bulgarian squat for glutes or quadriceps

As a fitness pro, I often see people avoiding the Bulgarian split squat because they think it’s too tough. Big mistake! This exercise is perfect for strengthening both quads and glutes, but like any high-intensity move, it needs good technique.

Here’s a quick guide on two ways to do this exercise to focus on one muscle or the other.

Bulgarian split squat to work quads

1. Stand facing a bench or elevated surface. Step forward with one leg (front leg) and place the top of the other foot (back leg) on the bench. Make sure the back foot is firmly and stably supported on the bench, and the front leg is far enough forward so that when you lower down, the knee doesn’t go past the tip of the foot.
2. Once your back leg is on the bench, adjust the front foot position. Place it a bit closer to the bench. This will make the front knee move more forward when you lower down, increasing quad activation.
3. Lower your body until the front thigh is parallel to the floor or even a bit lower. Make sure the knee doesn’t go past the tip of the foot to avoid injuries. Keep control throughout the movement.
4. Keep your torso as upright as possible during the exercise. This reduces glute involvement and puts more load on the quads, maximizing their activation.
5. Push through the front leg to return to the starting position, maintaining control and stability at all times. Repeat as per your routine.

? Reps and sets: 3-4 sets of 10-12 reps per leg, with minimal torso lean.

Bulgarian split squat to activate glutes

1. Stand facing a bench. Step forward with one leg (front leg) and place the top of the other foot (back leg) on the bench. Make sure the back foot is firm and stable.
2. Place the front foot a bit farther from the bench. This will make your torso lean slightly forward when you lower down, helping to focus the work on the glutes instead of the quads.
3. Bend the front leg and lower your body until you feel a stretch in the front of the hip of the leg on the bench. This ensures the glutes work at their max.
4. Lean your torso slightly forward as you lower down. This makes the glutes work harder and reduces quad effort.
5. Push through the front leg to rise back up to the starting position. Repeat as many times as you need.

? Reps and sets: 3-4 sets of 8-10 reps per leg, with more torso lean.

Bulgarian split squat variations

Each Bulgarian split squat variation activates muscles differently and offers specific benefits. Stick around and check out the different types.

1 Bulgarian split squat with dumbbells

1. Hold a dumbbell in each hand, arms extended at your sides.
2. Place one foot on the bench behind you and perform the squat movement with the front leg.

2 Bulgarian split squat with barbell

1. Place a barbell on your shoulders (like a traditional squat) and rest one foot on a bench behind you.
2. Perform the Bulgarian split squat movement with the front leg.

3 Bulgarian split squat with jump

1. Do the traditional Bulgarian split squat, but as you come up, explode upward with a jump without using any bench.
2. Switch legs mid-air and land with the other leg in front.

4 Bulgarian split squat on Smith machine

1. Stand facing the Smith machine, place one foot on a bench behind you.
2. Perform the squat movement while the machine’s guided bar provides stability.

Tips to nail the Bulgarian split squat and avoid injuries

Follow these simple tips and watch your progress skyrocket:

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