Bulgarian Split Squats (Bodyweight)
The Bulgarian Split Squats (Bodyweight) is a bodyweight exercise that primarily targets the quads, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Bulgarian Split Squats (Bodyweight)
- 1Stand a couple of feet in front of a low bench, step, or sturdy couch, turn your back to it, and place the top of one foot or your toes on the surface behind you, with your front foot far enough forward that you feel stable. Keep your chest tall, eyes forward, and hands on your hips or out in front for balance, with most of your weight on the front leg.
- 2Lower your back knee toward the floor by bending the front knee, keeping your front heel down and stopping when your front thigh is about parallel to the ground or as low as feels comfortable. Push through the heel and middle of your front foot to stand back up, moving in a smooth, controlled tempo, breathing in as you lower and breathing out as you drive up.
Coach tips
- Keep your front knee roughly in line with your toes and don’t let it cave inward; think about gently pressing it out over your middle toes.
- If you feel pressure in your back knee or low back, bring your front foot a bit farther forward and keep your torso slightly leaned toward the front leg.
- Go for control, not speed—pause for a moment at the bottom, keep your balance, then drive up with power through your front heel.
Train quads smarter
One rep, one set. Hypro turns the Bulgarian Split Squats (Bodyweight) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bulgarian Split Squats (Bodyweight) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bulgarian Split Squats (Bodyweight) fits right into proven hypertrophy and strength templates.
