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The Bulgarian Split Squat is a lower body exercise that primarily targets the quadriceps but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to expert lifters.



  • Stand about a metre in front of a bench, step or chair holding a pair of light dumbbells in your hands.
  • Place your back foot up on the bench, step or chair.
  • Your front foot should be flat and your rear foot either on its toes or resting on the top of the foot.
  • Slowly lower your body vertically by bending the rear leg and go as low as you can go whilst still keeping your back upright.
  • Squeeze your butt and leg muscles to raise your body back to the start position.

Leg Muscle Diagram.

Leg Muscles