Bulgarian Split Squat
The bulgarian split squat is a split squat for the quads, 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 your 12-week strength trend 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 |
| Strength scoring | Counts as a lift |
| 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.
- Strength: counts as a lift. Your best working set each session feeds a best lift estimate (an estimated one-rep max) per lift, read over 12 weeks on the Strength screen.
- Routine: any session that includes it counts toward your weekly target, the 4-week consistency window and your streak.
Scoring is plain arithmetic, not AI: the same sets always give the same result. 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, bss
Log it under any of these names and weyt.ai files it under the same exercise, so your history never splits across spellings.
Related quads exercises
- Dumbbell Split Squat
- Front-Foot-Elevated Split Squat
- Barbell Bulgarian Split Squat
- Split Squat
- Smith Machine Split Squat
- Dumbbell Front Squat
Everything else that counts as quads
Barbell Squat · Front Squat · Kettlebell Front Squat · Smith Machine Squat · Resistance Band Squat · Dumbbell Goblet Squat · Kettlebell Goblet Squat · Dumbbell Squat · Bodyweight Squat · Dumbbell Walking Lunge · Walking Lunge · Dumbbell Lunge · Barbell Lunge · Lunge · Reverse Lunge · Dumbbell Reverse Lunge · Dumbbell Lateral 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 · Hip Adduction Machine · Burpee · Burpee Broad Jump · Sled Push · Wall Ball · Medicine Ball Thruster · Sandbag Lunge · Box Squat · Pause Squat · Safety Bar Squat · Zercher Squat · Overhead Squat · Landmine Squat · Belt Squat · Pendulum Squat · Single-Leg Leg Press · Reverse Nordic · Pulse Squat · Cable Hip Adduction · Dumbbell Jump Squat · Jumping Lunge · Pop Squat · Tuck Jump · Depth Jump · High Knees · Barbell Thruster · Dumbbell Thruster · Yoke Walk · Air Bike · Stationary Bike · Elliptical · Stair Climber · Walk