At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- High
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Front foot far enough forward.
- Go deep, knee forward for quads.
- Lean your torso slightly forward for more glutes.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Big stretch on quads and glutes with just dumbbells, but very fatiguing and balance-dependent.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Smith Machine Front-Foot-Elevated Reverse Lunge · Machine · rating A
- Dumbbell Reverse Lunge · Dumbbell · rating A
- Leg Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Bulgarian split squat.
Let Mitta set the weight.
Mitta plans the Bulgarian split squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Bulgarian split squat
What muscles does the Bulgarian split squat work?
The Bulgarian split squat mainly trains your quads. Your glutes help.
How many reps of the Bulgarian split squat should I do?
Mitta plans the Bulgarian split squat at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Bulgarian split squat?
Good alternatives that train the same muscle are the Smith machine front-foot-elevated reverse lunge, dumbbell reverse lunge and leg press.
Is the Bulgarian split squat good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the Bulgarian split squat have rating A?
Big stretch on quads and glutes with just dumbbells, but very fatiguing and balance-dependent.