QuadsDumbbellintermediate
Bulgarian split squat
Secondary: Glutes, Hamstrings
Strength
5–8
reps · long rest
Hypertrophy
8–12
reps · 60–90s rest
Endurance
12–15
reps · short rest
Form cues
- Rear foot elevated, torso tall, most of the load on the front leg.
- Drop the back knee toward the floor; front shin stays fairly vertical.
- Push through the front heel and mid-foot to stand.
Common mistakes
- Leaning excessively forward
- Pushing off the back foot
- Front knee shooting far past the toes with the heel up