Duration required
Focus Area required
 s rest

Bulgarian Split Squat

Key Points:

  • With your back foot on a bench, take a large step forward and space your feet at hip width.
  • Bend your front leg until it's at roughly 90 degrees and your back knee is close to the floor.
  • Extend back up to the start position and repeat.

Common Mistakes:

  • Knee caving inwards.
  • Placing too much weight on back leg.
  • Hips caving inwards on the way down.

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 and grab the weights. 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 them switch sides.

Avoid allowing the front knee to cave too far inwards.

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