01Facts
Bulgarian Split Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Legs region. Performed using dumbbells, it falls under the strength category. Secondary muscles engaged include Glutes, Hamstrings and Core. Trained one side at a time.
02Muscle recruitment
Scored primarily as Legs. Stimulus share across muscles:
03Equipment variations
Dumbbell
Bulgarian Split Squat
Also called bss, rfess, rear-foot elevated split squat, rear foot elevated squat
External load · Per side · HomeBarbell
Barbell Bulgarian Split Squat
Barbell Bulgarian Split Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Legs region. Performed using a barbell, it falls under the strength category. Secondary muscles engaged include Glutes, Hamstrings and Core. Trained one side at a time.
External load · Per side · GymSmith
Smith Bulgarian Split Squat
Smith Bulgarian Split Squat is a beginner multi-joint compound pushing exercise targeting the Quads in the Legs region. Performed using a Smith machine, it falls under the strength category. Secondary muscles engaged include Glutes, Hamstrings and Core. Trained one side at a time.
External load · Per side · Gym04More leg movements
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