Bulgarian split squat

3 × 8-12 c/u  ·  Equipment: No equipment, Bench

Muscle groups: Legs & glutes

How to do bulgarian split squat

1. Stand with your back to a bench and place the top of one foot on it.
2. Step forward so your front leg is stable and your torso stays upright.
3. Brace your abs and lower by bending your front knee until your thigh is almost parallel to the floor.
4. Make sure the front knee tracks over the toes without collapsing inward.
5. Push through the heel of the front foot to return to the top, then switch legs.
6. Do 8-12 reps per side with control.

Mistakes to avoid

• Do not let your front knee collapse inward; use your glute and hip to stay stable.
• Do not lean heavily on the back leg: it only supports balance, the work is on the front leg.
• Start with a low bench and raise the height only when you control balance and range.
• Stop if you feel knee pain and reduce the depth or place your foot closer to the bench.

Progression

• Start with body weight for 3 sets of 8 per side: add 1-2 reps per week up to 15.
• When you reach 15 clean reps, hold dumbbells and increase the weight gradually every couple of weeks.
• You can also raise the bench height, add pauses at the bottom, or a 3-second lowering phase.