Bulgarian Split Squat

A unilateral lower body exercise that builds strength, balance, and control while targeting the glutes and quads.

How to Do It

• Stand a few feet in front of a bench or elevated surface.
• Place one foot behind you on the bench.
• Keep your chest upright and core braced.
• Bend your front knee to lower into a lunge.
• Lower until your front thigh is parallel or comfortable depth.
• Drive through your front foot to return to standing.

Key Cues

• Keep your weight through the front heel.
• Control the descent.
• Keep your torso tall and stable.

Common Mistakes

• Leaning too far forward.
• Pushing off the back leg too much.
• Letting the front knee collapse inward.