Duration required
Focus Area required
 s rest

Bulgarian Split Squat

Key Points:

  • Place shoelaces on a bench or flat surface then take a large step forward.
  • Bend your front knee to approximately 90 degrees.
  • Extend back to the start position and repeat.

Common Mistakes:

  • Knee caving inwards.
  • Using the back foot to assist pressing too much.
  • Bending the back.

Where you should 'feel it':

Primary Muscles:
Quads, Glutes
Secondary Muscles:
Hamstrings, Abs
Muscle diagram with the following muscles highlighted Quads, Glutes, Hamstrings, Abs

Similar Exercises

Place your shoelaces on a bench or flat surface that's at or below knee height. Have your active leg a large step away, a further step is more glute focussed whilst closer is more quads.

Start by bending the front knee to lower the body down until the front leg makes approximately a 90 degree bend. Then push through the front heel and return to the start position. Activate your core to keep a straight back throughout. Your back foot should be used for balance and have minimal weight pushing through it. Repeat for the desired repetitions then switch sides.

Avoid allowing the front knee to cave too far inwards.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.