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.
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.
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.
Begin standing with one foot forward and the other foot elevated behind you on a bench or surface.
Return to standing position after completing the Bulgarian split squat movement.
Keep chest up, lower body, maintain balance, control movement
Not maintaining balance, poor form, moving too fast, incomplete movement
Add weight, increase depth, or perform more complex variations.
Reduce depth, use support, or perform basic split squats first.
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.