Alternating Bulgarian Split-Squat
Build serious leg strength and balance! This single-leg squat variation targets your quads, glutes, and core.
The Alternating Bulgarian Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. You'll need: chair.
Required Equipment
Alternating Bulgarian Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius); Deep Core (transverse abdominis)
Alternating Bulgarian Split-Squat Variations and Alternatives
How to do the Alternating Bulgarian Split-Squat
Stand in front of a chair, facing away from it.
Extend one leg back and place the top of your foot on the chair seat. Your standing leg should remain in front of you, and when you squat, it should not extend past your toes.
Ensure that you have enough space between your standing leg and the chair to perform a squat without any joint discomfort.
Engage your core, keep your chest up, and look straight ahead to maintain balance.
Slowly lower your body by bending your front knee, keeping the weight focused on the heel of your front foot. Your back knee should move towards the floor but not touch it.
Lower until your front thigh is parallel to the floor, maintaining a straight back throughout the movement.
Press down through your front heel to extend your front knee and hip to rise back up to the starting position.
Repeat for the desired number of repetitions and ensure to switch legs to work both sides evenly.
Make sure to perform the exercise in a controlled manner to prevent injury and to maximize the work on the targeted muscle groups. If you're new to the exercise, start with body weight and as you gain strength and stability, you can add dumbbells or a barbell for additional resistance.
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Alternating Bulgarian Split-Squat FAQs
What muscles does the Alternating Bulgarian Split-Squat work?
The Alternating Bulgarian Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Alternating Bulgarian Split-Squat?
Chair.
Is the Alternating Bulgarian Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Bulgarian Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Bulgarian Split-Squat variations and alternatives?
Similar exercises include the Assisted Bulgarian Split-Squat, Barbell Split-Squat, Barbell Bulgarian Zercher Split-Squat and Bodyweight Bulgarian Elevated-Heel Split-Squat.
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