Quads Intermediate

Bulgarian Split Squat

  • Quads
  • Glutes
  • Adductors
  • Core

Bodyweight · Bench

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Stand in front of a low bench and rest the top of one foot behind you on it.

  2. Move the front foot far enough forward to balance comfortably.

  3. Bend the front knee and lower the back knee toward the floor.

  4. Push through the front foot to rise, then change legs after your planned reps.

Key cues

  • Use the rear foot mainly for balance.
  • Keep the front heel grounded.
  • Hold a support while learning the balance.

Common mistakes

  • Setting the rear support too high.
  • Bouncing off the back leg.
  • Placing both feet on one narrow line.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.