Strength
Bulgarian split squats right
A high-intensity unilateral movement designed to build lower body strength and stability without any equipment.
How to perform.
Follow the sequence — setup is half the lift.
Stand facing away from a sturdy bench, chair, or step that is roughly knee height.
Extend your left leg back and place the top of your left foot firmly on the elevated surface.
Position your right foot about two to three feet in front of the bench to ensure a stable base.
Keep your torso upright and descend by bending your right knee until your thigh is parallel to the floor.
Ensure your right knee stays tracked over your middle toes and your back knee drops toward the ground.
Drive through your right heel to return to the starting position while keeping your core engaged.
Maintain a steady rhythm and complete all prescribed repetitions on the right leg before switching.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing the front foot too close to the bench
- Allowing the front knee to collapse inward
- Rounding the lower back or leaning too far forward
- Rising up onto the toes of the front foot
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.