Bulgarian Split Squat

Description

The Bulgarian split squat (also called the rear-foot-elevated split squat) is a single-leg lower-body exercise where the back foot rests on a bench or box behind you. The elevated rear leg shifts most of the load onto the front leg, building unilateral strength and size in the quads, glutes, and hamstrings while exposing and correcting strength imbalances between the left and right sides.

Muscle Group

Glutes, Hips, Quadriceps, Thighs

Equipment Required

Bodyweight

Bulgarian Split Squat Instructions

Stand a few feet in front of a bench or sturdy box that is roughly knee height.
Place the top of one foot (laces down) on the bench behind you. Your front foot should be far enough forward that, when you lower into the squat, your front shin stays close to vertical.
Stand tall with your chest up and core braced. Hands can be on your hips, holding dumbbells, or holding a kettlebell at your chest.
Lower your hips straight down by bending the front knee and letting the back knee track toward the floor. Keep most of your weight on your front foot.
Descend until your back knee is just above the floor and your front thigh is roughly parallel to the ground.
Drive through the heel and mid-foot of your front foot to return to the standing position. The back leg is mainly a kickstand for balance.
Complete all reps on one leg, then switch legs and repeat.