Bulgarian split squat

One of the most demanding single-leg exercises available without weights. The rear foot elevated position loads each leg independently and builds significant quad and glute strength while also improving hip mobility.

How to Perform

1. Stand 2–3 feet in front of a chair or bench, facing away from it.
2. Place one foot behind you on the elevated surface, laces down.
3. Keep your torso upright and brace your core.
4. Lower your rear knee toward the floor by bending your front knee.
5. Your front knee should track over your toes and not cave inward.
6. Drive through your front heel to return to standing.

Common Mistakes

• Standing too close to the bench, causing the front knee to travel excessively past the toes.
• Standing too far away, which strains the hip flexors of the rear leg.
• Leaning excessively forward with the torso.
• Front knee collapsing inward.

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