How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the bulgarian split squat in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Bulgarian Split Squat: how to do it and muscles worked

The bulgarian split squat mainly works your quadriceps and glutes. You need dumbbells.

Muscles worked

Main

How to do the bulgarian split squat

1
Stand about two feet in front of a bench, place the top of your back foot on it, and hold a dumbbell in each hand. Keep your front foot flat and torso tall.
2
Bend your front knee to lower your back knee toward the floor until your front thigh is about parallel. Push through your front heel to stand.
3
Lower over 2 seconds and breathe in; breathe out as you rise. Keep your front knee in line with your toes and your torso upright.

Form tip: If your front knee shoots past your toes or you feel unstable, step your front foot farther forward.

Common questions

Which muscles does the bulgarian split squat work?: The bulgarian split squat mainly works your quadriceps and glutes.
What equipment do I need for the bulgarian split squat?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the bulgarian split squat in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.