WhatWorksWhat.
Quads

Bulgarian Split Squat

Burning quad and a deep glute stretch on the front leg.

Complexity · Mediumhypertrophyintermediate+DumbbellsBench
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  • Abs
  • Glutes
  • Hamstrings
  • Quads
  • Quads - Inner quad (teardrop)
  • Quads - Middle quad
  • Middle quad
  • Outer quad
  • Inner quad (teardrop)
  • Deep quad

PrimarySecondary

What it hits

Parts of the target muscle.

  • Middle quad

    Hit

    Rectus femoris - crosses hip, best hit when hip is extended (sissy squat, leg ext).

  • Outer quad

    Not hit

    Vastus lateralis - outer sweep.

  • Inner quad (teardrop)

    Hit

    Vastus medialis - pops with full depth.

  • Deep quad

    Not hit

    Vastus intermedius - underneath, always involved.

The movement

Get it right, not roughly right.

Optimal form

4:48· ATHLEAN-X™

Stop F*cking Up Bulgarian Split Squats (PROPER FORM!)

Top

Bottom

Rear foot on a bench, front foot far enough forward that the knee tracks over the foot at the bottom. Lower straight down, drive through the front heel.

Common mistakes

  • Front foot too close - knee shoots over the toes.
  • Pushing off the rear foot - defeats the unilateral purpose.

Where you should feel it

Burning quad and a deep glute stretch on the front leg.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains quads. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Front-foot elevated

    Both feet on small platforms.

    100% on target

    On target

    Bigger ROM, heavier glute stretch.

  • Heels-elevated, leaning forward

    More quad bias.

    95% on target

    On target

    Quad emphasis.

  • Upright torso, foot forward

    More glute bias.

    90% on target

    On target

    Glute emphasis.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

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  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

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  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

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