The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
The front quad and glute working hard, a stretch at the front of the back hip. Your back leg is only for balance.
Common mistakes
- Front foot too close. The front knee shoots forward and the heel lifts. Step further away.
- Pushing off the back leg. The back foot is just for balance.
- Wobbling. Use lighter weights or hold a rack with one hand.
- Short range. Lower until the back knee nearly touches the floor.
Variations
An easier, more dynamic single-leg move.
Bilateral heavy squatting.
A forward lean shifts more work to the glutes; upright is more quads.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3–4 × 8–12 | 1–3 reps in reserve | 90–120 s |
| Strength | 3–5 × 4–8 | 2–3 reps in reserve | 2–3 min |
| Learning it | 2–3 × 10–12, light | Smooth reps, 2–3 s down | 60–90 s |
Start with your weaker leg. Expect it to be humbling the first few weeks; the weight will climb quickly. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
What muscles do Bulgarian split squats work?
Mainly the quads and glutes of the front leg, with the adductors and hamstrings helping.
How far should my front foot be from the bench?
About two feet, so that at the bottom your front shin is roughly vertical or slightly forward.
Quads or glutes: how do I bias it?
Stay upright for more quads; lean your torso forward slightly for more glutes.
How many sets and reps for Bulgarian split squats?
3 sets of 8 to 12 reps per leg.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.