Movement overview

The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings. It involves placing one foot behind you on an elevated surface while performing a squat with the other leg. This exercise enhances balance, coordination, and lower body strength.

Step-by-step cues

1. Stand a few feet in front of a bench or elevated surface.
2. Extend one leg back and place the top of your foot on the bench.
3. Keep your chest up and core engaged.
4. Lower your hips by bending your front knee until your thigh is parallel to the ground.
5. Ensure your front knee does not extend past your toes.
6. Push through the heel of your front foot to return to the starting position.
7. Complete the desired number of repetitions before switching legs.

Technical tips

• Maintain a straight back throughout the movement to avoid injury.
• Focus on keeping your front knee aligned with your toes to ensure proper form.
• Engage your core muscles to help maintain balance.
• Start with bodyweight to master the form before adding weights.
• Use a mirror or have a partner check your form if possible.
• Adjust the distance from the bench to find a comfortable position that allows for full range of motion.