Bulgarian Split Squat
Execution Guide
- Stand about 2 feet in front of a bench and place one foot behind you on the bench.
- Hold dumbbells at your sides or a barbell on your back.
- Lower your back knee toward the floor by bending your front leg.
- Descend until your front thigh is parallel to the floor.
- Drive through the front foot to return to the starting position.
Range of Motion
Standing to front thigh parallel with the floor.
Common Mistakes to Avoid
- ×Front knee drifting too far forward past the toes
- ×Leaning the torso excessively forward
- ×Losing balance by standing too narrow
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Develop single-leg strength, balance, and address muscle imbalances
Difficulty
Intermediate
Burn (10m)
50-70
Equipment
Bench or Elevated SurfaceDumbbells (Optional)
Anatomy
Primary
QuadricepsGlutes
Secondary
HamstringsCoreHip Stabilizers