Fysiqal

Lunge / Split · Intermediate

Bulgarian Split Squat

Compound lunge / split exercise using dumbbell, bench.
Bulgarian Split Squat demonstration (no audio).
Movement pattern
Lunge / Split
Difficulty
Intermediate
Equipment
Dumbbell, Bench
Mechanics
Compound
Sides
Unilateral
Main plane
Sagittal

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How to do the Bulgarian Split Squat

Cues reviewed by Kwabena Osei on

Setup

Rear foot elevated on a bench behind you, front foot far enough forward that your front shin stays close to vertical at the bottom.

  1. Lower straight down, letting the back knee drop toward the floor without letting the front knee travel far past the toes.

  2. Keep most of your weight on the front leg -- the rear foot is for balance, not driving the rep.

  3. Push through the front heel/midfoot to stand back up.

Common mistakes

  • Placing the front foot too close to the bench, which pitches the torso forward and turns the movement into more of a lunge-crash than a controlled split squat.

  • Letting the front knee cave inward under fatigue on the last few reps of a set.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee extensionprimary action

    Rectus femoris (prime mover, high emphasis); Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, high emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, moderate emphasis); Semimembranosus (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis); Adductor magnus (synergist, moderate emphasis)

  • Hip adductionsecondary action · resisted

    Gluteus medius (stabilizer, high emphasis); Gluteus minimus (stabilizer, moderate emphasis); Tensor fascia lata (stabilizer, moderate emphasis)

  • Spine lateral flexionsecondary action · resisted

    Quadratus lumborum (stabilizer, moderate emphasis); External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis); Erector spinae (stabilizer, moderate emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.