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Quadriceps · Bodyweight

Bulgarian Split Squat (Bodyweight)

A compound movement that trains your quadriceps, done using just your bodyweight. Your glutes and hamstrings help out.

EquipmentBodyweight
TypeCompound
Push or pullPush
LevelIntermediate

Muscles you'll work

Bulgarian Split Squat (Bodyweight) muscles worked, front viewBulgarian Split Squat (Bodyweight) muscles worked, back view
QuadricepsPrimaryGlutes · HamstringsSecondary

How to do it

  1. Stand about a stride in front of a chair, bench or box, facing away from it.
  2. Rest the top of one foot on it behind you.
  3. Keep your chest tall and your front shin close to vertical.
  4. Bend your front knee and lower until your back knee is close to the floor.
  5. Pause for one second at the bottom.
  6. Drive through your front foot to stand back up, then finish all reps before swapping sides.

More quadriceps exercises

Bodyweight SquatBurpeeBurpee Over the BarChair Squat
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