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Bulgarian Split Squat

The Bulgarian split squat is the exercise everyone loves to hate. It's awkward, it burns, and the balance challenge is humbling. But it's one of the most effective lower body exercises because it forces each leg to work independently — exposing and fixing the strength imbalances that bilateral squats hide.

How to Do Bulgarian Split Squat: Step by Step

  1. Stand about 2 feet in front of a bench, one foot elevated behind you
  2. Most of your weight should be on the front foot
  3. Lower straight down until your back knee nearly touches the floor
  4. Front shin stays relatively vertical — knee tracks over toes
  5. Drive through the front foot to stand back up

Common Mistakes to Avoid

  • Standing too close to the bench — creates excessive knee travel and stress
  • Leaning forward — stay upright, think "down" not "forward"
  • Back foot doing too much work — it's just for balance, front leg does the work

Muscles Worked

quadsgluteshamstrings
Equipment bench
Tracking Count reps

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