Bulgarian Split Squat (TRX / Suspension Trainer)

A single-leg strength exercise where one foot is elevated in the TRX strap, requiring balance and unilateral lower body strength.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor and place one foot in the stirrups behind your body.
3. Stand in a staggered stance with your other foot in front, about 2-3 feet from the anchor.
4. Hold the handles or TRX straps for balance and support.
5. Bend your front knee and lower your body until your front thigh is nearly parallel to the ground.
6. Keep your rear knee tracking toward the ground without touching.
7. Drive through your front heel and extend your leg to return to the starting position.
8. Complete all reps on one side, then switch legs.

Tips

• Maintain an upright torso—avoid leaning forward excessively.
• Keep your core engaged to prevent excessive rotation or lateral movement.
• The TRX provides balance support; use it minimally for greater difficulty.
• Your front knee should track over your toes, not caving inward.
• Take your time setting up the foot position for balance and comfort.