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Strength Training
Bulgarian Split Squat
Intermediate
About This Exercise
A unilateral lower-body exercise that develops single-leg strength, balance, and stability. Heavily targets the quadriceps with significant glute and adductor engagement. Distinct from a plain Split Squat — the rear foot is elevated, biasing more load to the front leg.
1Setup
Stand approximately a leg's length away from a sturdy bench. Place the top of one foot on the bench behind you. Keep your front foot flat on the floor with toes pointing forward.
2Execution
Lower your body by bending your front knee until your back knee almost touches the floor. Drive through your front heel to return to the starting position. Complete all reps on one side before switching legs.
Pro Tips
- Keep your front knee tracking over your toes — do not let it cave inward
- Maintain an upright torso throughout the movement
- Most weight should be on the front leg; the back foot is for balance
- If balance is challenging, hold a wall or rail with one hand
Train This Exercise
Quick workout with this exercise