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Bulgarian Split Squat

StrengthIntermediateDumbbell

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Primary: Quadriceps

Secondary: Glutes, Hamstrings

How to

  1. 1Stand a stride in front of a bench and rest the top of one foot on it behind you, holding a dumbbell in each hand.
  2. 2Lower your back knee toward the floor, keeping most of your weight on the front leg.
  3. 3Drive through your front foot to stand back up.
  4. 4Take a long enough step that your front knee stays roughly over your ankle, and finish all reps on one leg before switching.