How to do a Bulgarian split squat
Stand about two steps in front of a bench, facing away from it, and rest the top of your back foot on it.
Hop your front foot forward until you can lower straight down with your front heel staying on the floor.
Stand tall with your weight mostly on your front leg, holding dumbbells at your sides if you use them.
Bend your front knee and lower your back knee toward the floor, keeping your front knee in line with your toes.
Go down until your front thigh is about parallel to the floor.
Push through your front foot to stand back up. Finish all reps on one side, then switch.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common Bulgarian split squat mistakes
Front foot too close to the bench
If your front heel lifts or your knee shoots far forward, move your foot further out.
Pushing off the back leg
The back foot is only for balance. Keep most of your weight on the front leg.
Wobbling side to side
Set your feet a little wider, like train tracks rather than a tightrope, and slow the lowering down.
Doing more reps on your stronger leg
Match the reps on both sides, and start each set with your weaker leg.
How to track your Bulgarian split squat
Log the reps of every set, for each side. Over a few weeks, your most reps in one set and in one session show whether you are getting stronger. When you add weight, log it with the reps.
What GymTribe charts for Bulgarian Split Squat
- Most reps in one set
- Max session reps across a workout
- Heaviest weight once you add load
- Estimated 1RM once you add load
