Bulgarian Split Squat

Setup & Positioning

"Stand about two feet in front of a bench or sturdy elevated surface. Place the top of one foot on the bench behind you, with your standing leg far enough forward that you can lower into a deep lunge without your knee going far past your toes. Keep your chest tall, core braced, and shoulders relaxed."

Key point: “Your front foot should be far enough forward so your shin stays nearly vertical at the bottom of the squat.”

Execution

"Lower your back knee toward the floor by bending your front knee and hip at the same time. Keep your torso upright and your weight primarily in the heel and midfoot of your front leg. Descend until your front thigh is parallel to the ground or slightly below, then drive through your heel to return to standing. Complete all reps on one side before switching."

Where You Should Feel It

• Quads, glutes, and hamstrings of the front leg
• Core muscles stabilizing your torso
• Hip flexor stretch on the back leg

Where You Shouldn’t Feel It

• Knee pain from collapsing inward or shifting too far forward
• Lower back strain from leaning excessively
• Ankle discomfort from unstable foot position

Breathing

"Inhale as you lower, exhale as you drive back up."

Common Mistakes to Avoid

1. Standing too close to the bench – Shortens your range and stresses the knee.
2. Letting the front knee cave inward – Keep it in line with your toes.
3. Leaning forward excessively – Reduces quad activation and can strain the back.
4. Using the back leg for power – The front leg should do the work.