Bulgarian Split Squat
Split squat with the rear foot on a bench. The toughest single-leg exercise. It works mainly the quads, glutes and adductors, with help from the hamstrings.
In Flawless, a man aged 23–39 reaches Gold, the third of eight ranks, at 0.95× bodyweight (75 kg at 80 kg). For a woman it is 0.65× (40 kg at 60 kg).
How to do Bulgarian Split Squat
- Stand one long step in front of a knee-high bench and place the top of your rear foot on it; hold a dumbbell in each hand if you want load.
- Lower straight down by bending the front knee until the rear knee is just above the floor, torso upright or with a slight forward lean.
- Keep the front knee tracking over the toes and the front heel on the floor.
- Drive through the front foot to stand up; do all reps on one leg, then switch.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Primary | Adductors | Adductores |
| Secondary | Hamstrings | Biceps femoris |
Muscle data from StrengthLog.
Why do it
- One leg at a time — imbalances stop hiding
- Big quad and glute load with light weight
- Hip stability and balance
Strength standards for Bulgarian Split Squat
| Rank | Men | Women | Man, 80 kg | Woman, 60 kg |
|---|---|---|---|---|
| Bronze | start | start | – | – |
| Silver | 0.65× | 0.45× | 52.5 kg | 27.5 kg |
| Gold | 0.95× | 0.65× | 75 kg | 40 kg |
| Platinum | 1.3× | 0.9× | 105 kg | 55 kg |
| Diamond | 1.6× | 1.1× | 127.5 kg | 65 kg |
| Obsidian | 2× | 1.4× | 160 kg | 85 kg |
| Painite | 2.4× | 1.7× | 192.5 kg | 102.5 kg |
| Antimatter | 3.2× | 2.25× | 255 kg | 135 kg |
Ratios are one-rep max ÷ bodyweight for ages 23–39; kilograms are rounded to 2.5 kg.
Flawless takes your best set of Bulgarian Split Squat, estimates your one-rep max with the Brzycki formula (reps are capped at 12) and divides it by the bodyweight in your profile, so you never have to test a true max. Women’s limits are 30 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Bulgarian Split Squat work?
It works mainly the quads, glutes and adductors, with help from the hamstrings.
How do you do Bulgarian Split Squat?
Stand one long step in front of a knee-high bench and place the top of your rear foot on it; hold a dumbbell in each hand if you want load. Lower straight down by bending the front knee until the rear knee is just above the floor, torso upright or with a slight forward lean. Keep the front knee tracking over the toes and the front heel on the floor. Drive through the front foot to stand up; do all reps on one leg, then switch.
What is a good Bulgarian Split Squat for my bodyweight?
In Flawless, Gold starts at 0.95× bodyweight for men aged 23–39 and 0.65× for women, Diamond at 1.6× and 1.1×. For an 80 kg man that is a 75 kg and a 127.5 kg one-rep max.
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