Exercise guide
Bulgarian Split Squat
Quadriceps · Body Weight
Form cues
- Rear foot on bench behind you
- Lower until front thigh parallel
- Keep weight on front heel
How to do Bulgarian Split Squat, step by step
- 1Stand about two feet in front of a flat bench, facing away from it.
- 2Place the top of one foot behind you on the bench, keeping the other foot planted firmly on the floor.
- 3Keeping your chest up and your torso upright, bend your front knee and lower your hips straight down until your front thigh is roughly parallel to the ground.
- 4Keep your front knee tracking over your toes and your weight on the front foot, not on the rear leg.
- 5Push through your front heel to return to the starting position.
- 6Complete all repetitions on one leg, then switch legs and repeat.
Muscles worked
- Main muscle
- Quadriceps
- Equipment
- Body Weight
Sets and reps
How the free programs use it:
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.