Lunge / single leg · No equipment
Bulgarian Split Squat
The Bulgarian Split Squat is a single-leg exercise for the glutes and quads, done with just your body weight.
The animated figure highlights the muscles worked.
How to do it
- Rear foot on a bench, long step forward
- Lean your torso slightly forward to load the glutes
- Drop straight down, front heel stays planted
Sets and reps
How the 22 BindTrue programs that use it dose the Bulgarian Split Squat:
- Sets
- 3
- Reps
- 6–15 per leg
- Rest
- 60 s to 2 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Legs & core: 3 × 8 per leg · 5 days a week
- Action Heroine Lower strength: 3 × 8 per leg · 4 days a week
- Lean & Shredded Lower B: 3 × 10 per leg · 5 days a week
- Swimsuit Model Glutes A: 3 × 8–10 per leg · 4 days a week
- Glute Builder Glutes B: 3 × 8–12 per leg · 4 days a week
- Chest Up, Shoulders Back Full Body: 3 × 8–10 per leg · 3 days a week
- Sleeveless Season Full C: 3 × 8–12 per leg · 3 days a week
- Lean & Toned Legs Split Squat + Calves: 3 × 10–12 per leg · 3 days a week
- Hourglass Build Glutes A: 3 × 8–12 per leg · 4 days a week
- Strong & Confident Hinge + Pull: 3 × 8–10 per leg · 3 days a week
- V-Taper Builder Legs + Delts: 3 × 8–12 per leg · 4 days a week
- Six-Pack Reveal Lower B: 3 × 8–12 per leg · 4 days a week
- Tree Trunk Legs Legs A: 3 × 8–12 per leg · 4 days a week
- Five-Day Mass Builder Legs: 3 × 8–12 per leg · 5 days a week
- Pure Strength Bench: 3 × 6–8 per leg · 3 days a week
- Athlete Mode Hinge day: 3 × 8 per leg · 3 days a week
- Home Iron Full Body B: 3 × 8–12 per leg · 3 days a week
- Anywhere Full Body Full Body A: 3 × 8–15 per leg · 3 days a week
- Golden-Era Split Legs: 3 × 8–12 per leg · 6 days a week
- Push Pull Legs Legs B: 3 × 8–10 per leg · 6 days a week
- Upper/Lower 4-Day Lower B: 3 × 8–10 per leg · 4 days a week
- Glutes & Tone Glutes B: 3 × 8–10 per leg · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.