Legs
Bulgarian Split Squat
A high-intensity unilateral movement designed to build explosive lower-body strength and improve structural balance.
How to perform.
Follow the sequence — setup is half the lift.
Stand approximately two feet in front of a sturdy bench or elevated platform with your back facing it.
Reach one foot back and place the top of your foot securely on the bench so your weight is distributed on the front leg.
Inhale and lower your hips toward the floor by bending your front knee until your back knee almost touches the ground.
Keep your torso slightly leaned forward to engage your glutes while maintaining a neutral spine throughout the descent.
Drive through the mid-foot of your front leg to return to the starting position until your front leg is fully extended.
Complete the desired number of repetitions on one leg before switching sides.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing the front foot too close to the bench which causes excessive knee shear.
- Allowing the front knee to collapse inward during the ascent or descent.
- Relying too heavily on the back leg to push the weight back up.
- Rounding the lower back due to a lack of core engagement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.