Bulgarian Split Squat (Bodyweight)
BWBodyweightUnilateralStretch
The Bulgarian Split Squat (Bodyweight) is a unilateral lower-body exercise where you elevate one rear foot on a bench or stable surface and lower into a lunge position with the front leg, emphasizing a deep stretch at the bottom. Its primary purpose is to build quad strength, improve single-leg stability, and enhance balance while targeting muscle imbalances. It mainly works the quads, with secondary activation of the glutes and posterior thighs (hamstrings), making it ideal for athletes, runners, or anyone seeking functional leg power without equipment.
How to Perform Bulgarian Split Squat (Bodyweight)
- 1Stand facing away from a sturdy bench or chair about 3 feet away, with feet hip-width apart.
- 2Place the top of your right foot (laces down) on the bench behind you, keeping your left foot flat on the floor.
- 3Engage your core and shift weight into your left leg, bending both knees to lower your body until your left thigh is parallel to the ground.
- 4Inhale as you descend slowly and controlled, keeping your torso upright.
- 5Exhale as you drive through your left heel to extend your left knee and hip, returning to the starting position.
- 6Perform 8-12 reps per leg, then switch sides.
- 7Key form tips: Keep your front knee tracking over your toes (not caving in); maintain a neutral spine without leaning forward; avoid letting your front knee pass your toes excessively. Common mistakes: Rushing the descent, allowing the back knee to touch the ground, or flaring elbows if holding weights.