Bulgarian Split Squat

Explanatory Video

Description

A unilateral squat variation performed with the rear foot elevated on a bench or platform, intensifying the focus on single-leg strength.

Difficulty & Category

Intermediate

Dynamic

Affected Muscles

Quadriceps Femoris

Gluteus Maximus

Hamstrings

Adductor Magnus

Body Areas

Legs

Glutes

Similar Exercises

The Shrimp Squat is a unilateral lower body exercise that emphasizes balance and leg strength. Stand on one leg and bend the other leg behind you, optionally grabbing your ankle with your hand. Slowly lower your hips by bending your standing knee until the knee of your back leg touches the ground behind you. Ensure your heel remains flat on the floor and your torso stays as upright as possible. Push back up to the starting position with control.

Dynamic

Intermediate

Last updated: 3/6/2026