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Legs
Bulgarian Split Squat
A rear-foot-elevated single-leg squat for the quadriceps and glutes, with hip stabilizers helping maintain balance.
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Target
Legs
Category
Lower body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12 per leg
Execution
How to perform
1. Stand facing away from a low bench and rest the top of one foot on it; place the front foot far enough forward for a comfortable descent.
2. Brace your trunk and keep your hips facing forward, using bodyweight or dumbbells at your sides.
3. Bend the front knee and hip to lower straight down, keeping the knee tracking with the toes and the whole front foot planted.
4. Push through the front foot to stand without bouncing off the rear leg; complete both sides.
Suggested rest: 90-120 seconds after both legs.
Technique
Key form tips
- 1Stand facing away from a low bench and rest the top of one foot on it; place the front foot far enough forward for a comfortable descent
- 2Brace your trunk and keep your hips facing forward, using bodyweight or dumbbells at your sides
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.