Bench Bulgarian Split Squats Right

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand a few feet in front of a bench with your back to the bench.
2. Extend your right leg back and place the top of your foot on the bench.
3. Lower your body into a squat by bending your left knee, keeping your torso upright.
4. Push through your left heel to return to the starting position, and repeat the movement.

Form tips

• Focus on keeping your torso upright and avoid leaning forward to ensure proper form.
• Use a mirror or ask for feedback to ensure your knee stays aligned with your foot and doesn’t cave inward.
• Keep your movements smooth and controlled, ensuring you lower and lift yourself with even tempo.