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Strength exercises Β· Lower body
Bulgarian split squat
Difficulty Lunges
How to perform it
Single-leg split squat with the rear foot on a bench. Targets the quads and glutes of the working leg far more than a barbell back squat at the same total load. Differs from the dumbbell lunge in the fixed stance β no stepping.
Video demo
Equipment
No equipment (bodyweight)
Muscles worked
Front
Back
Muscles and artwork credits
- Adductors
- Biceps femoris
- Erector spinae
- Gluteus maximus
- Gluteus medius
- Rectus femoris
- Vastus intermedius (not on the surface map)
- Vastus lateralis
- Vastus medialis
Related exercises
Find another variation and compare difficulty.
Lunges
Exercise family Β· pattern: Lunges
1 family Β· 4 variationsDifficulty
- Dumbbell lunge
- Kettlebell suitcase reverse lunge
- Lunge
- Bulgarian split squatCurrently viewing
Difficulty describes how demanding the execution is. It is not a recommended training order.