Bulgarian Split Squat
The Bulgarian Split Squat primarily works the Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary activation of the Adductor Magnus, Gluteus Maximus, Vastus Intermedius and stabilizer support from the Erector Spinae, External Obliques, Rectus Abdominis. It is a dumbbell compound exercise at intermediate difficulty.
Single-leg squat with rear foot elevated emphasizing front quad and glute.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Rectus Femoris, Vastus Lateralis, Vastus Medialis |
| Secondary | Adductor Magnus, Gluteus Maximus, Vastus Intermedius |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
- Primary Muscle Vastus Medialis (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Vastus Intermedius (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Grasp dumbbells with firm grip. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Perform equal reps on each side.
Alternative Exercises
Get this data via the REST API or MCP Server.