Bulgarian Split Squat

The Bulgarian split squat is a unilateral leg exercise that targets the quadriceps while improving balance and addressing muscle imbalances. It's excellent for building single-leg strength and stability.

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Category: strength
Level: intermediate
Force: push
Mechanic: compound
Equipment: dumbbell

Instructions

Stand 2-3 feet in front of a bench holding dumbbells at your sides.
Place the top of your rear foot on the bench behind you with most weight on your front leg.
Lower your body by bending your front knee until your thigh is parallel to the floor.
Keep your torso upright and avoid leaning forward during the descent.
Push through your front heel to return to the starting position.
Complete all reps on one leg before switching to the other side.

Tips

Focus 90% of your weight on your front leg, using the rear leg only for balance
Keep your front knee tracking over your toes, not caving inward
Maintain an upright torso throughout the entire movement
Control the descent to maximize muscle activation

Common mistakes

Placing too much weight on the rear foot instead of using it for balance only
Allowing the front knee to cave inward during the movement
Leaning too far forward and losing balance

Safety

Be cautious if you have knee or ankle injuries. Start with bodyweight only before adding external resistance, and ensure proper balance and control before increasing load.

Variations

Bodyweight Bulgarian Split Squat
Barbell Bulgarian Split Squat
Goblet Bulgarian Split Squat
Jump Bulgarian Split Squat
Reverse Lunge