1 / 6Bulgarian Split Squat
A split squat with the back foot on a bench. It's tough, but it builds strong legs and glutes and fixes differences between sides.
LegsGlutes
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Legs
- Also works
- Glutes
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Stand in front of a bench and rest the top of one foot on it behind you.
- 2Hold a dumbbell in each hand.
- 3Lower your back knee toward the floor.
- 4Push up through your front foot, then switch legs.
Common mistakes
- Standing too close to the bench
- Pushing off the back foot
- Letting the front knee cave in
Tips
- Find a foot position where the front shin stays fairly upright
- Lower straight down
- Hold the bench or a wall for balance at first
Questions
Why is it so hard?
One leg does almost all the work and has to balance too. Start with body weight and a short range.
Front leg or back leg, which should I feel?
Mostly the front leg's thigh and glute. The back leg only helps you balance.
More Legs exercises
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