Legs
Bulgarian Split SquatCangkung Split Bulgaria
A rear-foot-elevated split squat. One of the toughest leg exercises you can do with dumbbells.
How to do it
Setup. Back foot on a bench behind you, front foot far enough forward that your knee stays over it at the bottom.
- Lower straight down until your back knee nearly touches the floor.
- Keep your torso tall or lean slightly forward.
- Drive up through your front foot.
Most common mistake
Standing too close to the bench, which pushes the front knee far past the toes.
Coach's tip
Start with bodyweight only; it's harder than it looks.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 6 each reps | 90s |
| Intermediate | 3 sets | 8 each reps | 90s |
| Advanced | 4 sets | 10 each reps | 90s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places bulgarian split squat on the right days with the right volume for your level.
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