Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Bulgarian Split Squat

DumbbellCompoundTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Quads, Glutes

Also adductors, hamstrings

You need

Dumbbells, Bench

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Rear foot on a bench, laces down
  2. 2Drop the back knee straight down
  3. 3Lean forward slightly for more glute, stay upright for more quad

Most common mistake

Front foot too close, so the heel lifts.

Watch a demo

Good for

  • Ranked #1 for basketball, #1 for skiing and #1 for cycling
  • Loads the muscle while it’s stretched
  • Carries straight over to basketball

Compare with

vs Step-Upvs Reverse Lungevs Walking Lunge
A
For glutes
#13 of 29
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Target tensionStrong
Loaded stretchExcellent
ProgressionGood
Low costGood

A deep stretch for the front leg’s glute; lean forward to shift more work there. Balance and fatigue make it hard to load.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • ASmith Machine Hip ThrustMachine
  • ADeficit Reverse LungeDumbbell

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