Bulgarian Split Squat
- Intermediate
- Home
- Gym
The Bulgarian split squat rests your rear foot on a bench behind you while your front leg lowers you down and drives you back up. Working one leg at a time trains the quads and glutes and exposes any imbalance between sides. Use it at home or in the gym, for reps as a main lift or a finisher.
- Muscles
- Quads, Glutes
- Equipment
- Bench
- Logged as
- Reps
How to
- Stand a stride ahead of the bench and rest one foot on it behind you.
- Lower your back knee toward the floor, torso tall.
- Stop just above the floor, front knee over your toes.
- Drive up through your front foot, finish the set, then switch legs.
Form cues
- Keep most of your weight on your front foot.
- Drop straight down instead of drifting forward.
- Exhale as you drive back up.
Common mistakes
- Front knee drifts past your toes. Keep your front knee stacked over your ankle.
- Torso leans forward over the front leg. Keep your chest tall and hips underneath you.
- Stance is too short for full depth. Step your front foot further forward.
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