Bulgarian Split Squat
Learn the setup, execution, cues, mistakes, and safer progressions for this movement before adding load.
- Quads + Glutes
- Dumbbells + Bench
- Advanced
Set up
- Set up the dumbbells + bench so you can move without reaching or shifting to find position.
- Stack the joints around the quads + glutes target and brace before the first repetition.
- Start with a load and range that you can repeat without compensating.
Execute
- Move through a controlled range while keeping the quads + glutes as the main target.
- Pause briefly at the strongest position instead of bouncing through it.
- Return to the start with the same control you used to begin.
Coach cues
- Stay stacked.
- Move with intent.
- Control the return.
- Stop one clean rep before form breaks.
Common mistakes
- Adding load before owning the range.
- Using momentum to finish a repetition.
- Letting posture change as fatigue rises.
- Rushing the eccentric phase.
Breathing
Brace before the effort, inhale on the controlled descent, and exhale through the hardest part.
Tempo
Own the descent and keep the bottom position stable before driving up.
Safety check
Keep knees and feet tracking consistently. Stop if pain—not effort—changes the movement.
Make it easier
Reduce load, shorten the range slightly, or choose a supported variation.
Make it harder
Add a pause, a slower eccentric, or a small amount of load only after every repetition is consistent.
