Exercise library
Quads
Bulgarian Split Squat
No equipment needed
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Place your rear foot on a bench with the front foot planted ahead. Lower straight down until the front thigh is parallel, then drive through the front heel to return to the top.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bodyweight LungeBodyweightSquat
- Bodyweight SquatBodyweightSquat
- Bodyweight Walking LungeBodyweightSquat
- Jump SquatBodyweightSquat
- Pistol SquatBodyweightSquat
- Sissy SquatBodyweightSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: