Bulgarian Split Squat

Setup

1. 01Place the rear foot laces-down on a bench behind you.
2. 02Step the front foot far enough forward that the knee can track over the toes.
3. 03Stand tall with the torso slightly forward and the hips square.
4. 04Hold dumbbells at the sides or stay bodyweight for balance.

Execution

1. 01Brace the core and bend the front knee to descend straight down.
2. 02Lower until the front thigh is roughly parallel and the rear knee drops toward the floor.
3. 03Keep most of the weight through the front foot, not the rear leg.
4. 04Drive through the front midfoot to return to standing.

Checkpoints

• -Front shin stays near vertical with the knee tracking over the toes.
• -Hips remain level and square through the range.
• -Torso angle stays consistent rather than caving forward.
• -Front heel stays planted throughout.

Common mistakes

• -Placing the front foot too close, forcing the knee past the toes.
• -Pushing off the rear leg instead of loading the front.
• -Letting the front knee collapse inward.
• -Bouncing the rear knee off the floor for momentum.