Bulgarian Split Squat
Stand in a split stance with your rear foot elevated on a bench behind you. Hold dumbbells at your sides or a barbell on your back. Lower until your front thigh is parallel, keeping your torso upright and front knee tracking over toes. Drive through the front heel to stand. Builds single-leg strength, balance, and addresses muscle imbalances.
Muscles worked
Primary
Secondary
Equipment
BenchDumbbells
How to do it
- Set a rear foot on a bench with the front foot flat.
- Brace the core and keep the pelvis facing forward.
- Lower until the front knee bends deeply and the back knee moves toward the floor.
- Keep the front knee tracking over the middle toes.
- Drive through the front foot to stand back up.
- Finish the rep without pushing off the back leg hard.
Watch for
- Front knee collapsing inward.
- Torso folding forward to escape the bottom.
- Pushing mostly through the back foot.
Breathing
Inhale before lowering, exhale as you drive up.
Tip
Shorten the stance if you cannot reach depth without losing balance.
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