Lever Bulgarian Split-Squat
Master balance & strength with the Lever Bulgarian Split Squat. Build powerful legs, one rep at a time!
The Lever Bulgarian Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: leg press machine or weight plates.
Required Equipment
Lever Bulgarian Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Lever Bulgarian Split-Squat Variations and Alternatives
How to do the Lever Bulgarian Split-Squat
Position yourself facing away from the bench and place the top of one foot behind you on the bench seat.
Stand tall with your working foot flat on the platform, holding onto the machine handles for stability.
Inhale as you slowly bend your front knee to lower your hips toward the floor, keeping your torso upright.
Descend until your front thigh is roughly parallel to the ground while keeping your knee tracking over your toes.
Exhale as you press firmly through your front heel to return to the starting position.
Lever Bulgarian Split-Squat FAQs
What muscles does the Lever Bulgarian Split-Squat work?
The Lever Bulgarian Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Lever Bulgarian Split-Squat?
Leg press machine or weight plates.
Is the Lever 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 Lever Bulgarian Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lever Bulgarian Split-Squat variations and alternatives?
Similar exercises include the Assisted Bulgarian Split-Squat, Barbell Bulgarian Zercher Split-Squat, Bodyweight Bulgarian Elevated-Heel Split-Squat and Lever Squat Abduction.
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