Bulgarian Split Squat

Technique

Stand facing away from a bench and place one foot behind you on the bench. Lower your back knee toward the floor, keeping your front shin vertical. Keep your torso upright and your front foot flat on the floor. Press back up through the front heel.

Steps

1. Stand facing away from a bench and place one foot behind you on it
2. Plant your front foot flat and keep your torso upright
3. Lower your back knee toward the floor while keeping your front shin vertical
4. Press through your front heel to return to standing

Common mistakes

• Letting the front heel lift off the floor
• Allowing the front knee to collapse inward
• Leaning the torso excessively forward
• Pushing primarily through the rear foot

Variations

• Dumbbell Bulgarian split squat
• Barbell Bulgarian split squat
• Front-foot-elevated Bulgarian split squat
• Suspension-assisted Bulgarian split squat

FAQ