Bulgarian Split Squat (Cable)

Lower body compound exercise performed with one foot elevated behind you while holding cables, creating an intense single-leg squat variation.

Instructions

1. Stand with one foot elevated on a bench or step behind you, facing away from a cable machine.
2. Hold the cable handles at shoulder height or waist height depending on exercise variation.
3. Step forward with your front leg, landing with your foot flat on the ground.
4. Lower your body by bending your front knee, descending until your front thigh reaches parallel to the ground.
5. Drive through your front foot to return to the starting position.
6. Complete all reps on one leg, then switch sides.

Tips

• Keep your torso upright throughout the movement to emphasize quadriceps engagement.
• The cable assistance can help with balance and allow for heavier loading.
• Ensure your front knee stays in line with your toes and does not cave inward.
• This unilateral variation helps identify and correct strength imbalances between legs.
• Perform for moderate rep ranges (8-12 reps per leg) to build strength and muscle.