Bulgarian Split Squat

The Bulgarian Split Squat is a single-leg strength exercise. It mainly works the quadriceps and glutes of the front leg while your back foot stays elevated on a bench or box. It builds leg strength, balance, and control one side at a time.

Stand a couple of feet in front of a bench or low box. Place the top of one foot behind you on the bench. Your front foot should be far enough forward that your front knee tracks over or slightly behind your toes at the bottom. Hold a dumbbell in each hand at your sides, or keep your hands free if you are not using weight. Stand tall with your chest up and eyes forward.

Lower straight down by bending your front knee and hip. Keep your front shin mostly vertical and your torso upright. Drop until your front thigh is about parallel to the floor, or as low as you can control without losing form. Pause briefly, then push through your whole front foot to stand back up. Finish your reps on one leg, then switch sides.

Take a breath in and brace your core before you lower. Exhale as you drive back up. To make it easier, use no weight and lightly rest a hand on a rack or wall for balance. To make it harder, lower more slowly or raise the back foot slightly to increase the range of motion.

Fault: Your front knee caves inward. Fix: Push your front knee outward so it stays in line with your toes throughout the rep.

Fault: Your chest falls forward. Fix: Keep your core tight and your shoulders pulled back; think about lowering straight down rather than folding at the waist.

Fault: Your front heel lifts off the floor. Fix: Keep your weight spread across your whole front foot, and adjust your stance so your heel can stay planted.