Bulgarian Split Squat

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. Place the top of your rear foot on a bench or platform behind you, standing on your front leg about 2-3 feet in front of the bench
2. Keeping your torso upright, lower your body straight down by bending your front knee (don't lean forward)
3. Descend until your front thigh is parallel to the ground and your rear knee nearly touches the floor
4. Push through your front heel to drive back up to the starting position

Form tips

• Move straight up and down vertically (not forward and back)
• Keep front knee aligned with toes, not pushing past them
• Maintain upright torso throughout the movement
• Distribute weight through entire front foot, emphasis on heel