Bulgarian Split Squat

Bulgarian Split Squat – Scoobystyle!

The Scoobystyle Bulgarian Split Squat is a great hamstring, butt, and core exercise you can do at home or at the gym.  No, this is NOT how everyone else does Bulgarian Split Squats, its my own variant of this exercise.  Why and how is this version of the Bulgarian Split Squat different?  Glad you asked.  First the “why”.  I need knee-friendly leg exercises and this version is more knee-friendly than that traditional Bulgarian Split Squat.  Second, I wanted more hamstring and butt action and less quad involvement.  Third, as always, I like it when its asymmetrical which works out your core at the same time.

So, now the “how”.  How is my version different from the traditional Bulgarian Split Squat.

  1. First you use only one dumbbell rather than two
  2. Second, the dumbbell is held out in front of your foot rather than hung at your side
  3. Third, the torso does not stay vertical the whole movement.  As you go down, you bow forward to tap the dumbbell to the ground
  4. Fourth, the knee stays well behind the toe.


Blugarian-Split-Squat-Down Blugarian-Split-Squat-Up