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Bulgarian Split Lunges

An advanced unilateral leg exercise that places the rear foot on an elevated surface to increase the challenge and target the quadriceps and glutes.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Place your rear foot on an elevated surface behind you. Step forward with your front leg and lower your body into a lunge position, keeping your front knee aligned with your toes. Push back up to the starting position and repeat.

Starting Position

Begin with rear foot placed on an elevated surface behind you, front foot forward, and core engaged for stability.

Finishing Position

Return to the starting position with front leg extended, maintaining balance and control throughout the movement.

Form Cues

Keep your front knee aligned, maintain balance, control the movement, engage your core

Common Mistakes

Allowing the front knee to extend past toes, losing balance, not maintaining proper form, rushing the movement

Progression Tips

Add weights, increase elevation height, perform on unstable surface, or add arm movements.

Regression Tips

Use lower elevation, perform regular lunges first, or hold onto support for balance.

Safety Notes

Stop if you experience pain in the knees, hips, or lower back. Maintain proper form to avoid injury. This exercise requires good balance and stability.