Full exercise libraryIntermediate
Bulgarian Split Squat
A single-leg squat with the rear foot elevated on a bench. Heavy leg stimulus without axial bar load on the spine.
QuadsGlutesCoreBenchDumbbells
How to perform
- 1.Rear foot on the bench laces-down, front foot a stride ahead
- 2.Lower straight down until the rear knee is just above the floor
- 3.Front knee tracks in line with the toes
- 4.Drive up through the front leg — the rear leg only balances
Common mistakes
- Stance too short — the knee travels far past the toes
- Shifting the weight onto the rear leg
Tips
- Bodyweight first until balance is solid, then add dumbbells
- A working substitute for barbell squats when the lower back needs a break
Limitations
Use caution with issues in: knees. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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