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- Movement pattern: Squat
- Mechanics: Compound
- Force: Push
Main muscles activated
- Stand with your back facing the side of a bench.
- Place the top of one foot on the bench behind you so that you are standing only on one foot.
- Keeping your torso upright, squat down with your supporting leg until the knee of your back leg almost touches the floor.
- Exhale as you drive through your supporting leg to stand back up.
- Repeat for the desired number of repetitions.
- Repeat the Bulgarian split squat with your opposite leg.
Comments and tips
- Use the Bulgarian split squat to develop unilateral leg strength, enhance your balance and coordination, and improve your lunges and squats.
- Keep your front knee and foot aligned and facing forward. Your knee should not move in front of your toes when you squat.
- Throughout the exercise, keep your torso upright and your back neutral.
- The wider you split your legs, the more you will emphasize your glutes. However, the quadriceps will remain as the target muscle group.
- Perform the Bulgarian split squat with your weaker leg first and do not perform more repetitions with your stronger leg. This will promote equal strength between your legs.
- To make this exercise more difficult, perform it with dumbbells or barbells, as in the dumbbell split squat and barbell Bulgarian split squat.
- This exercise is also known as the bodyweight Bulgarian squat.
Bulgarian split squat video