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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

Dumbbells setup →Adjustable bench setup →
How to do itPicture · 3 steps
  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
S
For running
#2 of 19
See the full list →
Research
86
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 861 study
Transfer · 45%5/5
Injury protection · 30%4/5
Practicality · 25%4/5

Heavy strength work improves running economy. This is the single-leg version.

  • Balsalobre-Fernández et al., 2016: Strength and plyometric training 2–3 times a week for 8–12 weeks produced a large improvement in running economy. (Highly trained middle- and long-distance runners only.)
How scores work

Machine taken? Swap to

  • SSeated Calf RaiseMachine
  • SPogo HopsBodyweight
  • AJump RopeBodyweight
  • SSingle-Leg Calf RaiseDumbbell

Takes

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