StrengthIntermediatebench, dumbbells (optional)
Bulgarian Split Squat
A unilateral squat with the rear foot elevated on a bench behind you. One of the most effective exercises for single-leg strength and muscle development.
How to do it
- 1Place rear foot on a bench behind you, laces down
- 2Front foot roughly 2 feet in front of the bench
- 3Lower until the front thigh is at or below parallel
- 4Drive through the front heel to stand, keeping torso upright
Common mistakes
- Standing too close to the bench, causing knee to travel too far forward
- Leaning the torso excessively forward
- Back foot doing too much work — focus on the front leg
Muscles worked
quadricepsgluteshamstringscorehip flexors
Variations
Easier
Split squat (both feet on the floor)
Harder
Weighted Bulgarian split squat with barbell
Used in
Related exercises
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