LEGS · COMPOUND
Bulgarian Split Squat
A rear-foot-elevated single-leg squat variation that challenges the legs and balance.
Primary musclesQuads, Glutes
Secondary musclesAdductors, Hamstrings, Core
EquipmentDumbbells, Bench
DifficultyIntermediate · Single-Leg Squat
How to perform
- Place the rear foot on a stable bench and position the front foot far enough forward to squat comfortably.
- Lower the hips while keeping the front foot firmly planted.
- Descend under control and keep the front knee tracking naturally.
- Drive through the front foot to return to standing.
Tips
- Start with bodyweight to establish balance and range.
- Use a support for balance if needed rather than sacrificing technique.
Common mistakes
- Placing the front foot too close and forcing excessive heel lift.
- Turning the movement into a bounce at the bottom.
Watch how to perform it
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