BIP.

Exercise library · Quads

Bulgarian split squat

Lunge for the quads with dumbbells.

How to do it

1 of 3

Back foot on the bench, front foot down

  1. Starting position

    Stand in front of a bench with your back foot on it, front foot firmly on the floor and dumbbells by your sides.

  2. The movement

    Bend your front leg and lower your back knee toward the floor, then press through your front foot to rise.

Most common mistake

Don't stand too close to the bench, move your front foot forward so you can lower straight down with control.

Watch the video larger →

Muscle group
Quads
Equipment
Dumbbells
Where
Home or gym
Logged as
Weight × reps

Muscles worked

Your quads and the gluteus maximus of your front leg do most of the work. Your inner thighs and hamstrings help, while the side of your hip, your calf and your trunk keep you steady on one leg. Your back leg is mainly there for balance, and you will often feel a stretch in the hip flexor on that side. A slight forward lean and a slightly longer stride shift more of the work to your glutes. With a more upright torso, your quads take a bigger share.

Common mistakes

  • Pushing off with your back foot. Your back leg then takes over part of the lift. Use the back foot for balance and keep your weight on your front foot.
  • Letting your front knee cave in. Keep your knee travelling in the same direction as your toes on the way down and up, and pick lighter dumbbells if you cannot.
  • Using a bench that is too high. Your back hip flexor is pulled so tight that you cannot get down properly. A bench at roughly knee height or a little lower suits most people.

Variations and alternatives

  • The bodyweight Bulgarian split squat is the right place to start while you learn the movement or train at home.
  • The reverse lunge is easier to balance because both feet stay on the floor.
  • The Smith lunge puts the bar on a fixed path, so you can load it more heavily without balance holding you back.
  • The step-up also trains one leg at a time and is a good swap when you want some variety.

Sets and reps

Count reps per leg and start with your weaker side. Three sets of 8 to 12 reps per leg suit most people, whether the goal is strength or muscle. Heavier sets of 6 to 8 reps work too, but balance usually sets the limit before your legs do. Leave one or two reps in reserve, because form tends to fall apart quickly once one leg is tired. Rest briefly between legs and a little longer between sets. The guide to sets and reps explains how to choose a range.

Dumbbells often go up in fairly big jumps. So add reps first, and move to the next pair once you reach the top of the range on every set. That is progressive overload in practice. If your grip gives out before your legs, use lifting straps.

Also called

  • bss

Swap for

Taken, or missing the equipment? The same movement with something else.

Want it in a programme?

Tell BIP your goal and your equipment, and BIP builds a week with sets, reps and rest worked out. You log your weights as you train and watch yourself get stronger. The first week is free.

Create a programme →