The Bulgarian split squat is a lower body exercise that targets many of the same muscles as a traditional squat, but with an emphasis on the quads. It is a unilateral leg-builder that places an extreme amount of mechanical tension on just about every major muscle in your leg at once. Here are the muscles worked by the Bulgarian split squat:

• Quads
• Hamstrings
• Glutes
• Calves
• Adductors
• Core, including abdominals and spinal erectors

As a single-leg exercise, your core is forced to work in overdrive to maintain your balance. The Bulgarian split squat also allows you to reach greater depth than a single-leg squat, requiring flexibility in your hips. Depending on how you situate your forward foot and how deep you squat, you can shift some of the load to the glute muscles.

The Bulgarian split squat can deliver big benefits to your legs and core. It can help you build muscle and strength, prevent muscle imbalance, improve coordination and balance, and better knee control. Additionally, it can unload your spine, allowing you to work your leg and glute muscles without having to put a heavy barbell over your shoulders by using dumbbells instead.

Overall, the Bulgarian split squat is a challenging compound movement for building overall lower body strength, and it is a great exercise for those who want to add variation to their leg workouts.