Strength

Bulgarian Split Squat

by Jace

Puts nearly all of the load on the front leg, so the legs get heavy work without heavy weights.

How to do it

  1. Stand a big step in front of a bench that will not slide, and rest the top of the back foot on it.
  2. Lower straight down until the back knee is close to the floor.
  3. Push through the front heel to stand, keeping the hips square.
  4. Learn it with bodyweight and a hand on support; finish all reps on one side before switching.
Dumbbell Reverse LungeQuads · Beginner · 3 × 10Dumbbell Step-UpQuads · Beginner · 3 × 10Reverse LungeQuads · Beginner · 3 × 10Split SquatQuads · Intermediate · 3 × 8Step-UpQuads · Beginner · 3 × 10World's Greatest StretchInner thighs, Glutes, Quads · Intermediate · 2 × 30 s

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Bulgarian Split Squat — how to do it, muscles worked · Sport AI