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Bulgarian Split Squat

🏋️ Calisthenics / Bodyweight · Legs

Also known as: bulgarian split squats, split squat, split squats

Log it by text

Reps
/bulgarian_split_squats 20
also valid: /bulgarian-split-squats 20 · /bulgarian split squats 20
Sets × Reps
/bulgarian_split_squats 3x10
also valid: /bulgarian-split-squats 3x10 · /bulgarian split squats 3x10 · /log bulgarian_split_squats 3x10
Sets × Reps @ Weight
/bulgarian_split_squats 3x10@45
also valid: /bulgarian-split-squats 3x10@45 · /bulgarian split squats 3x10@45 · /log bulgarian_split_squats 3x10@45

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Bulgarian Split Squat demonstration animation
Demo: Split Squats — © Gym visual

How to perform

🎯 QuadsGlutesHamstringsCalves🛠 Body Weight
  1. Stand with your feet shoulder-width apart.
  2. Take a step forward with one foot and place it about two feet in front of the other foot.
  3. Lower your body by bending your knees and hips, keeping your back straight.
  4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
  5. Pause for a moment, then push through your front heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs and repeat.

Related Calisthenics / Bodyweight exercises

Arms Apart Circular Toe TouchAtg Split SquatBackward JumpBalance BoardBasic Toe TouchBench Hip ExtensionBent Knee Lying TwistBodyweight Drop Jump SquatBox Pistol SquatButterfly Yoga PoseCalf RaiseCossack Squat
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