Lunge · Experienced
Bulgarian Split Squat
A split squat with your back foot raised on a chair or bench, one of the hardest and most effective single leg exercises.
Demo by Maya, an AI coach.
- Works
- quads, glutes; also hamstrings, adductors, abs
- Kit
- Chair
- Dose
- 6 to 10 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand about a long stride in front of a sturdy chair or bench braced against a wall. Rest the top of one foot on the seat behind you.
While you move
- Most of your weight on the front foot
- Drop the back knee straight down
- Front knee follows your toes
- Drive up through the front heel
Avoid
- Standing too close so the front knee jams forward
- Pushing off the back foot
- Letting your hips twist
Take care if you have trouble with your knees.