03/10/2026
The Bulgarian split squat can be adjusted to emphasize either your glutes or your quads depending on how you perform it.
Leaning your torso forward increases the demand at the hip, shifting more emphasis toward your glutes.
Staying more upright generally allows for more knee flexion, shifting more emphasis toward your quads.
Both variations still train your quads and glutes. You’re just changing which one gets emphasized more.
Neither is better or worse.
If you want more glute emphasis, lean forward.
If you want more quad emphasis, stay more upright.
