Strength
Bulgarian split squats left
Master your unilateral lower-body strength with this foundational bodyweight movement focusing on the left leg.
How to perform.
Follow the sequence — setup is half the lift.
Stand facing away from a bench, chair, or elevated platform that is roughly knee-height.
Place the top of your right foot on the elevated surface behind you while keeping your left foot firmly on the floor.
Step your left foot forward far enough so that your knee does not excessively cross your toes when you descend.
Lower your hips toward the floor by bending your left knee until your left thigh is nearly parallel to the ground.
Keep your torso upright or slightly leaned forward to maintain balance and engage your core throughout the movement.
Drive through the heel of your left foot to return to the starting position without locking your knee at the top.
Complete all repetitions on the left side before switching legs.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing the front foot too close to the bench, causing knee strain.
- Allowing the front knee to collapse inward toward the midline.
- Rounding the lower back instead of maintaining a neutral spine.
- Resting too much weight on the rear foot rather than the working left leg.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.