Exercises / Bulgarian Split Squat
Bulgarian Split Squat
The bulgarian split squat is a dumbbell compound movement that trains quads first, with glutes and hamstrings as secondary. Default rest between sets in the app: 120 s (2 min). Logged one side at a time.
Also called: rear-foot-elevated split squat, RFESS.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a compound exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 3–5 | 2 | 6 |
| Hypertrophy | 6–10 | 2 | 10 |
| General | 8–12 | 2 | 12 |
How progression steps on Bulgarian Split Squat
The app moves the load on Bulgarian Split Squat in steps of 2 kg — the fixed step the app uses for dumbbells, machines and cable stacks. The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 6–10 reps @ RIR 2 → ceiling 10). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Last time 25 kg × 11 · target 6–10 @RIR 2 (ceiling 10) → +3 kg → 28 kg × 6.
Alternatives
Tools for this exercise: Bulgarian Split Squat 1RM calculator · Bulgarian Split Squat load chart (% of 1RM)
Frequently asked
What muscles does the bulgarian split squat work?
In the Zyra Workouts catalog the bulgarian split squat is tagged with quads as its primary muscle and glutes and hamstrings as secondary. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the bulgarian split squat?
The app's program generator sets 3–5 reps @ RIR 2 for strength, 6–10 reps @ RIR 2 for hypertrophy, 8–12 reps @ RIR 2 for general — the compound rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the bulgarian split squat?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Walking Lunge, Back Squat, Front Squat and Hack Squat. All train quads first.
Muscle groups
- Quads — counts as a full set
- Glutes — counts as half a set
- Hamstrings — counts as half a set
Related exercises
Other lunge & single-leg movements in the catalog:
Guides for Bulgarian Split Squat
Log it in Zyra Workouts
Zyra Workouts logs your sets on the bulgarian split squat, applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.