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How to do the Bulgarian Split Squat

The Bulgarian Split Squat is a compound dumbbells exercise that mainly works your quads and glutes. Focus on three things: drop straight down; front knee tracks over toes; drive up through front heel.

QuadsGlutesDumbbells

Setup

  1. 1Rear foot on bench
  2. 2Front foot two steps forward

Three cues

  1. 1Drop straight down
  2. 2Front knee tracks over toes
  3. 3Drive up through front heel

Most common mistake

Front foot too close

Step it further out

In Hindi · हिन्दी में

  1. 1सीधे नीचे उतरें
  2. 2अगला घुटना पंजों की दिशा में
  3. 3अगली एड़ी से ऊपर धकेलें

आम गलती: अगला पैर बहुत पास हो तो, उसे आगे रखें

Alternatives to the Bulgarian Split Squat

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Bulgarian Split Squat set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.