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Instructions
- Stand facing away from a bench and place one foot on it, laces down.
- Position your front foot far enough to create a 90-degree angle at the bottom.
- Lower your back knee toward the floor by bending your front leg.
- Descend until your front thigh is parallel to the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat all reps on one leg before switching sides.
Technical Tips
- Keep your chest up and spine neutral throughout the movement.
- Ensure your front knee stays aligned over your ankle.
- Engage your core for balance and stability.
- Avoid pushing off with the back leg; drive through the front heel.
Breathing Tips
- Inhale as you lower your body.
- Exhale as you push back up to the starting position.
Medical restrictions
- Knee injuries or patellofemoral pain syndrome
- Hip labral tears or impingement
- Balance disorders or vestibular dysfunction
- Recent ankle sprains or instability
Description
The Bulgarian Split Squat is a powerful lower-body exercise that isolates each leg to improve strength, balance, and muscle symmetry. By elevating the rear foot on a bench, this unilateral movement targets the quadriceps and glutes of the leading leg with increased range of motion and intensity compared to traditional squats. This setup reduces strain on the lower back and promotes joint stability, making it ideal for athletes and fitness enthusiasts aiming to develop single-leg strength and enhance lower-body mobility. The exercise also engages the hamstrings, core, and hip stabilizers, providing a comprehensive workout that supports athletic performance and functional movement. Its versatility allows for progression with added weights or modification for bodyweight-only routines, fitting seamlessly into strength training, hypertrophy, or rehabilitation programs. Whether you're looking to correct muscle imbalances, build stronger legs, or increase balance and coordination, the Bulgarian Split Squat offers high returns with minimal equipment.