Bulgarian Split Squat

QuadsLegsDumbbell

The bulgarian split squat is a dumbbell exercise for the quads (legs). In RepFuel you log it as weight × reps, with last session's numbers shown beside every set so you know what to beat.

Bulgarian Split Squat illustration

How to progress

  • • Pick a rep range (say 8–12) and a weight you can do with good form.
  • • Add reps each session until every set hits the top of the range, then add the smallest weight jump and start again.
  • • Leave a rep or two in the tank on most sets; stop any set if form breaks down or something hurts.

Similar exercises for the quads

Goblet SquatQuads · DumbbellBack SquatQuads · BarbellBelt SquatQuads · MachineBox SquatQuads · BarbellCossack SquatQuads · BodyweightFront SquatQuads · BarbellHack SquatQuads · MachineJump SquatQuads · Bodyweight

Legs exercises with other equipment

Box JumpQuads · BodyweightCable Glute KickbackGlutes · CableCable Pull-ThroughGlutes · CableCalf Press MachineCalves · MachineDonkey Calf RaiseCalves · MachineGlute BridgeGlutes · Bodyweight

Programs with the bulgarian split squat

Dumbbells Only

Beginner · 3 days a week

Upper/Lower

Intermediate · 4 days a week

Glutes & Legs Focus

Beginner · 3 days a week

Log it in RepFuel

RepFuel shows last session's weight × reps beside every set, runs your rest timer and celebrates PRs. Free, works on any phone, no app store needed.

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General fitness information, not medical advice. If you're new to an exercise, learn it with light weight or from a qualified coach.