Bulgarian Split Squat

Quads, GlutesBench

The Bulgarian split squat is an elite single-leg exercise that crushes your quads and glutes while improving balance and stability. It's the go-to movement for strengthening each leg individually.

How to do it

1Stand facing away from a bench, about one big step in front of it. Rest the top of your rear foot on the bench.

2Keep your torso upright, shoulders back, and eyes forward. Brace your core for stability.

3Lower your hips vertically by bending your front knee to roughly 90 degrees. Let your back knee sink toward the floor.

4Ensure your front knee tracks over your foot and your front foot stays flat on the floor.

5Drive through the heel of your front foot to push back up to the start position, engaging your quad and glute.

6Complete all reps on one leg, then switch sides.

Common mistakes

Knee caving in or out: keep your front knee tracking in line with your toes to protect the joint.

Leaning too far forward or rounding the back: keep your spine tall and your core locked in.开拓

Poor distance from the bench: standing too close or too far ruins your mechanics and stresses your knees.

Using momentum: avoid bouncing at the bottom; control the entire range of motion.

Breathing

Inhale on the descent as you sink down, and exhale as you drive back up.

Make it harder or easier

To regress: hold onto a wall or pole for balance, or reduce your depth until you build stability.

To progress: hold dumbbells or a kettlebell, or add a pause at the bottom of each rep.

Experiment with bench height: a lower surface is easier on balance and hip flexor stretch, so start low if needed.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.