Bulgarian Split Squat

A unilateral lower body exercise where the rear foot is elevated on a bench while the front leg bears most of the load, developing single-leg strength and balance.

Instructions

1. Stand facing away from a bench or platform, positioning yourself about 2 feet in front.
2. Place your rear foot on the bench behind you, with your laces or instep on the surface.
3. Step forward with your front leg, creating a significant stride to allow deep descent without forward knee travel.
4. Lower your body by bending your front knee until it reaches approximately 90 degrees of flexion.
5. Your rear knee should descend toward the ground without making contact, creating a vertical shin on the front leg.
6. Maintain an upright torso and engage your core throughout the descent.
7. Drive through your front heel to extend your knee and hip, returning to the starting position.

Tips

• The elevated rear foot shifts emphasis to the front leg, developing single-leg strength and correcting imbalances.
• A higher rear foot elevation increases the demand on the front leg; adjust height to match your strength level.
• Maintain an upright posture; excessive forward lean shifts emphasis away from the quadriceps to the lower back.
• Keep your front knee aligned over your ankle to reduce joint stress and maintain optimal mechanics.
• Hold dumbbells or a barbell for additional load as your strength improves.
• This exercise is excellent for identifying and addressing single-leg strength imbalances between sides.