Bulgarian Split Squat
- Primary musclesQuads
- EquipmentBody Only
- LevelBeginner
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01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
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How to do it
5 stepsStand about two feet in front of a bench, facing away from it. Hold your hands in front of your chest or at your sides.
Place the top of one foot on the bench behind you. Your front foot should be far enough forward that your knee stays above your ankle at the bottom.
Inhale and lower straight down by bending the front knee, keeping your torso upright and your front foot flat.
Stop when your front thigh is about parallel to the floor, or just before your back knee touches the ground.
Exhale and drive through the front heel to stand back up. Finish all reps on one side, then switch legs.
If your front knee drifts far past your toes or you feel it mostly in the knee, take your foot a little further from the bench.
To make it easier, lower the bench height or hold on to a support. To make it harder, hold dumbbells or pause for two seconds at the bottom.
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