Bulgarian Split Squat

A rear-foot-elevated split squat that punishes one leg at a time — the most effective single-leg builder in any program.

Legs Bodyweight Strength

Step by step

1. Stand a stride-length away from a bench and place the top of your back foot on the bench behind you.
2. Square your hips forward and brace your core with your hands on your hips or at your chest.
3. Lower your back knee straight down toward the floor while keeping your front shin near vertical.
4. Drop until the back knee is just above the ground and the front thigh is roughly parallel to the floor.
5. Keep your weight in the front heel and your chest tall throughout the descent.
6. Drive through the front heel to push yourself back up, finishing with the front glute squeezed.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

Similar exercises

• Bodyweight Alternating Lateral LungeGlutes · Bodyweight
• Bodyweight Alternating Reverse LungesGlutes · Bodyweight
• Bodyweight Box SquatGlutes · Bodyweight