FFG
Create plan
← Exercise library

Bulgarian split squat

intermediateno equipmentcompound exercise
Bulgarian split squat: start of the movement
1 · start
Bulgarian split squat: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: quads, glutes

Correct technique

  1. 1Rest the top of your back foot on a bench or chair.
  2. 2Front foot far enough forward.
  3. 3Lower your back knee towards the floor, torso upright.
  4. 4Push through your front heel.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Front foot too close to the bench.
  • ✕The knee caves in.

Caution if you have pain

If you have pain in your knees, choose a gentler variation. In your custom plan we leave it out completely in that case.

Similar exercises

Forward lunges
no equipment
Reverse lunges
no equipment
Step-ups onto a bench or step
no equipment
Kettlebell reverse lunges
kettlebell
Want this exercise in a custom plan?
4 weeks of training and a meal plan based on your body, goal and equipment.
Create plan for €9.99