Legs · Bodyweight
Bulgarian Split Squat with Chair
How to do the bulgarian split squat with chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Rest the top of your rear foot on a chair behind you and stand tall on your front leg. Lower straight down until your front thigh is near parallel to the floor, then drive through the front heel to stand back up and repeat.
- 1Front-leg quad and glute driving you up out of the bottom
- 2A steady stretch through the back hip as you descend
- 3Balanced, controlled movement straight up and down
Common mistakes
- Letting the front knee cave inward
- Pushing off the back foot to cheat the rep
- Tipping the torso forward and shifting weight off the front leg
Muscles worked
The bulgarian split squat with chair mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the bulgarian split squat with chair for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.