Bulgarian split squat
A compound exercise for the quads and glutes, with help from the adductors, hamstrings. Equipment: dumbbells and flat bench.
Orbit
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WorksQuadsGlutesAdductorsHamstrings
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Back foot on a bench, front foot a stride ahead.
- Front knee over the toes
- Drop the back knee straight down
- Drive through the front heel
Muscles worked
Equipment
Alternatives
Exercises that train the same main muscles. See all bulgarian split squat alternatives.
More quads exercises
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