How to Do the Bulgarian Split Squat: Form, Starting Weight, Sets
The Bulgarian Split Squat is a dumbbell exercise that mainly works your quads. Beginners start with 3 sets of 8–12 reps and add 2 kg once every set hits the target.
Form in 3 steps
- Stand in front of a bench, rest the top of one foot on it, and plant your front foot a big step forward.
- Hold a dumbbell in each hand and stay tall. Breathe in and lower your back knee toward the floor.
- When your front thigh is about parallel to the floor, breathe out and drive through your front heel to stand up.
Common mistakes
- Front foot too close to the bench: your knee shoots forward. Find the spot where your shin stays nearly vertical at the bottom.
- Front knee caving in: it puts stress on your knee. Keep your knee tracking over your toes.
- Pushing up with your back foot: your front leg misses out. Keep your weight on your front heel and push from there.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 8kg |
| 60 kg woman, beginner | 4kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 2 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your knee bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Bulgarian Split Squat to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Bulgarian Split Squat?
DailyFit starts beginners at about 10% of body weight (65% of that for women). That is about 8 kg for a 70 kg man and 4 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
I have trouble balancing in the Bulgarian Split Squat.
Start without dumbbells and hold a wall or post with one hand. If your knee hurts, stop and see a professional. If you pick knees as a problem area in DailyFit, this exercise is left out of your routine.
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