Squats, lunges and legs

Bulgarian split squat

Muscles worked: Quads · glutes · balance

How to do it

1. Set up. Place the rear foot on a low, stable bench and the front foot far enough forward for a balanced stance. Start without extra load if needed.
2. Move. Lower by bending the front knee and hip, keeping the front foot flat. Keep the movement controlled and the knee aligned with your toes.
3. Finish. Drive through the front foot to return to the starting height. Step down carefully before changing sides.

Form cues

• Stand a long stride in front of a bench and rest the top of your back foot on it.
• Keep most of your weight on the front foot.
• Lower straight down until your front thigh is about parallel, or as low as is comfortable.
• Keep your front knee in line with your toes.
• Push through your front foot to stand up.

Muscles worked

It works the quads and glutes of your front leg, with your inner thighs helping and your hips working hard for balance. A longer stance and a slight forward lean put more of the work on your glutes; a shorter stance puts more on your quads.

Easier and harder versions

Easier

• A split squat with both feet on the floor.
• Hold a wall for balance.

Harder

• Dumbbells at your sides.
• A slow lowering.
• A pause at the bottom.

Common mistakes

• Front foot too close to the bench.
• Bouncing off your back foot.
• Front heel lifting.
• A bench that’s too high.

Where it appears in the member plans

Both 12-Week Home Plans use it, with your back foot on the sofa or the bottom stair in the bodyweight plan. It’s also in Fat-Loss Foundations, Strength Builder and Sports Fitness.

Bulgarian split squat questions