- Feels in
- Quadriceps, glutes, balance
- Needed
- Bench or chair, dumbbells optional
Step by step
- 1Place your rear foot on a bench at about knee height.
- 2Place your front foot far enough forward that your knee stays directly above your ankle.
- 3Lower straight down until your rear knee almost touches the floor.
- 4Push up with your front foot and repeat; then switch legs.
Watch for
- Torso upright
- Front heel stays flat
- Straight down, not forward
Common mistakes
- Too short a stance, so your knee shoots far past your toes.
- Pushing off with the rear leg too.
Too heavy
A lunge movement with your rear foot on the floor.
Too light
Dumbbells in both hands, or your front foot on a raised platform.
Injury prevention —
Keep your front knee above your foot, not far forward over it, and work with a lighter weight than with the regular squat.
Frequently asked questions
Which muscles does the Bulgarian split squat train?
Quadriceps, glutes, balance
What do you need for the Bulgarian split squat?
Bench or chair, dumbbells optional
What are common mistakes in the Bulgarian split squat?
Too short a stance, so your knee shoots far past your toes. Pushing off with the rear leg too.
What if the Bulgarian split squat is too hard?
A lunge movement with your rear foot on the floor.
How do you make the Bulgarian split squat harder?
Dumbbells in both hands, or your front foot on a raised platform.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
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