How high should the bench be?

The ideal surface is generally between 12 and 18 inches high. If the bench is too high, it may cause excessive strain on your hip flexors or lower back.

Is it normal to feel a stretch in the back leg?

Yes, it is common to feel a deep stretch in the hip flexors and quads of the elevated leg. If the sensation is painful, try reducing the height of the bench or shortening your stance.

Where should I look during the exercise?

Keep your gaze fixed on a point on the floor about six feet in front of you. This helps maintain spinal alignment and improves your overall balance.

How to Do Bulgarian Split Squats (Right Leg)

Master the bodyweight Bulgarian split squat for the right leg. Improve balance, quad strength, and glute stability with our expert guide.

How to Perform

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

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

Primary movers

Quads

Stabilizers

Glutes
Hamstrings
Adductors
Core

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Quads · Strength