Bulgarian Split Squat (Trap Bar)

A single-leg dominated strength exercise where one foot is elevated on a bench behind you, increasing range of motion and quad/glute activation.

Instructions

1. Stand facing away from a bench with the trap bar held at chest height.
2. Place one foot behind you on the bench with your toes pointing downward.
3. Step forward with your front leg, positioning your feet so you can achieve a deep lunge position.
4. Lower your body by bending your front knee until your back knee nearly touches the ground.
5. Keep your torso upright and front shin relatively vertical.
6. Push through your front heel to return to the starting position.
7. Complete all reps on one side before switching legs.

Tips

• Use a moderate height bench; too high increases difficulty unnecessarily.
• Keep your front knee tracking over your toes and not caving inward.
• The elevated rear foot allows for a deeper stretch and greater range of motion.
• Maintain an upright torso to emphasize the quads and glutes.
• Control both the lowering and driving phases for maximum muscle engagement.