Bulgarian Split Squats
BWBodyweightUnilateralStretch
Bulgarian Split Squats are a unilateral bodyweight exercise where one foot is elevated behind you on a bench or step, and you lower into a deep lunge by bending the front knee, emphasizing a stretch at the bottom. The primary purpose is to build quad strength, improve single-leg stability, and correct muscle imbalances while enhancing hip mobility. Primarily targeting the quads with secondary work on glutes, hamstrings, and calves, it's ideal for athletes, runners, or anyone seeking lower-body power without equipment.
How to Perform Bulgarian Split Squats
- 1Stand facing away from a sturdy bench or chair about 3 feet away, 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 to your left leg, lowering into a lunge until your left thigh is parallel to the ground.
- 4Inhale as you descend slowly, keeping your torso upright and front knee tracking over your toes.
- 5Exhale as you drive through your left heel to stand back up to the starting position.
- 6Perform 8-12 reps per leg, then switch sides by stepping your left foot back onto the bench.
- 7Keep your front knee aligned with your toes, avoid leaning forward, and maintain a neutral spine throughout.
- 8Key form tips: Control the descent for max quad stretch; don't let your front knee cave inward. Common mistakes: Rushing the movement or allowing the back knee to slam down.