The Bulgarian Split Squat is an intermediate dumbbell single-leg lower-body exercise that primarily trains the glutes and quads, with the hamstrings assisting. It is useful for building single-leg strength, balance and lower-body control.
Primary muscles
glutes, quads
Secondary muscles
hamstrings
Equipment
dumbbell
Difficulty
intermediate
TARGET AREA
Muscles worked
Primary muscles
glutes, quads
Secondary muscles
hamstrings
THE MOVEMENT
How to perform
Set the rear foot on a bench and place the front foot far enough forward to stay balanced.
Brace the torso and keep the front foot fully planted.
Lower the back knee toward the floor while the front knee tracks over the toes.
Drive through the front foot to return to the top before repeating.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Control the descent instead of dropping into the bottom.
Match the stride and range of motion from side to side.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Letting the front knee collapse inward.
Pushing off the back leg so much that the front leg does little work.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Bulgarian Split Squat Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Bulgarian Split Squat estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
32.6 kg
43.2 kg
53.7 kg
75.7 kg
60 kg
36 kg
47.7 kg
59.4 kg
83.7 kg
70 kg
39.1 kg
51.8 kg
64.4 kg
90.8 kg
80 kg
41.8 kg
55.4 kg
69 kg
97.2 kg
90 kg
44.3 kg
58.6 kg
73 kg
102.9 kg
100 kg
46.5 kg
61.5 kg
76.6 kg
108 kg
110 kg
48.4 kg
64.1 kg
79.8 kg
112.6 kg
120 kg
50.2 kg
66.4 kg
82.7 kg
116.6 kg
Bulgarian Split Squat Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Bulgarian Split Squat estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
17.2 kg
22.7 kg
28.3 kg
39.9 kg
50 kg
23.1 kg
30.6 kg
38 kg
53.6 kg
60 kg
26.9 kg
35.7 kg
44.4 kg
62.6 kg
70 kg
29.4 kg
39 kg
48.5 kg
68.4 kg
80 kg
31.1 kg
41.1 kg
51.2 kg
72.2 kg
90 kg
32.1 kg
42.5 kg
52.9 kg
74.6 kg
100 kg
32.8 kg
43.4 kg
54.1 kg
76.2 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Back Squat, Front Squat, and Leg Press.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Bulgarian Split Squat in IronYou.
Keep your last session, progress and next target with you when you train.