Bulgarian Split Squat
The bulgarian split squat is a quads split squat done with dumbbells. It also works the glutes and hamstrings. It is trained one side at a time. On weyt.ai it counts toward Balance as Quads (minimum 10 sets per 30 days) and toward Gains at the weight you log.
At a glance
| Muscle group | Quads |
|---|---|
| Primary muscles | quads |
| Secondary muscles | glutes, hamstrings |
| Equipment | Dumbbell · one side at a time |
| Logged as | Reps per set |
| Gains scoring | Load-scored |
| Balance group | Quads · minimum 10 sets per 30 days |
| Strength standards | Bulgarian Split Squat standards by age and sex |
How weyt.ai scores it
- Balance: every logged set counts toward the Quads group, which needs at least 10 sets per 30 days for full credit.
- Gains: load-scored. Your best working set each session feeds an estimated one-rep max and a volume trend per lift over 8 weeks.
- Routine: any session that includes it counts toward your weekly target, the 4-week consistency window and your streak.
Scoring is deterministic code, not AI: the same sets always give the same Weyt Score. Read the method on the about page. This lift also has published strength standards, so it can set your Weyt Age and your standing against lifters your age.
Also called
bulgarian squat, rear foot elevated split squat, bulgarian split squats, bulgarian squats, dumbbell bulgarian split squat, bulgarian lunge
Log it under any of these names and weyt.ai resolves it to the same exercise, so your history and progression never split across spellings.
Related quads exercises
- Split Squat
- Dumbbell Goblet Squat
- Dumbbell Squat
- Dumbbell Walking Lunge
- Dumbbell Lunge
- Dumbbell Reverse Lunge
Everything else that counts as quads
Barbell Squat · Front Squat · Smith Machine Squat · Kettlebell Goblet Squat · Bodyweight Squat · Walking Lunge · Lunge · Reverse Lunge · Lateral Lunge · Step-Up · Dumbbell Step-Up · Leg Press · Hack Squat · Leg Extension · Sissy Squat · Pistol Squat · Wall Sit · Jump Squat · Box Jump · Goblet Squat to Calf Raise · Burpee · Burpee Broad Jump · Sled Push · Wall Ball · Sandbag Lunge