How to do a Bulgarian Split Squat
- Stand a stride's length in front of a bench or sturdy chair.
- Rest the top of one foot on the surface behind you.
- Keep most of your weight on the front foot, torso tall.
- Bend your front knee to lower straight down, hips vertical.
- Descend until your front thigh is near parallel, knee tracking over toes.
- Drive through the front heel to stand, then switch legs.
Keep in mind
- Set the front foot far enough forward that the knee stays over the ankle.
- The back leg is a kickstand, not a working leg.
- Drop straight down, then press straight up.
- Lean the torso slightly forward for more glute, stay upright for more quad.
Common mistakes
- Standing too close to the bench and jamming the front knee — step further forward.
- Rocking on the back foot for balance — hold a wall with one hand instead.
- Bouncing out of the bottom — pause briefly before you press up.
Breathing
Breathe in as you lower, out as you press up.
Take care
Use a bench or chair no higher than your knee — anything higher forces the back hip into an aggressive stretch.
Easier and harder
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