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All Vastus Lateralis lifts

Bulgarian Split Squat

This is training information, not medical advice.

Bulgarian Split Squat starting positionBulgarian Split Squat finishing positionDemo

Primary

Secondary

Equipment

Dumbbells · Bench

Difficulty

Intermediate

How to perform

  1. Place the rear foot on a bench and the front foot far enough forward for balance.
  2. Lower until the front thigh is near parallel.
  3. Drive through the front foot to stand.

Tips

  • A more upright torso biases quads; a slight lean biases glutes.
  • Use a shorter stance if the hip flexor feels cramped.

See Vastus Lateralis in the 3D model

Related exercises

created by hamed · 3D model from Z-Anatomy / BodyParts3D (CC BY-SA 4.0) · About