Menu
Sign out

Bulgarian Split Squat

A unilateral leg exercise that involves performing a split squat with the rear foot elevated to target the quadriceps, glutes, and improve balance and stability.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Stand with one foot forward and the other foot elevated behind you on a bench or surface. Lower your body by bending both knees, then return to starting position.

Starting Position

Begin standing with one foot forward and the other foot elevated behind you on a bench or surface.

Finishing Position

Return to standing position after completing the Bulgarian split squat movement.

Form Cues

Keep chest up, lower body, maintain balance, control movement

Common Mistakes

Not maintaining balance, poor form, moving too fast, incomplete movement

Progression Tips

Add weight, increase depth, or perform more complex variations.

Regression Tips

Reduce depth, use support, or perform basic split squats first.

Safety Notes

Maintain proper form to avoid knee and hip strain. Stop if you experience pain in the knees, hips, or lower back. Keep your core engaged throughout the movement.