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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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