Bulgarian Split Squat
Intermediate
Single-leg squat with the rear foot elevated on a bench, targeting the quads and glutes unilaterally.
Muscle Groups
glutesquadscorehamstrings
Equipment
barbellbenchrack
Coaching Cues
- 1Keep most of your weight on your front foot
- 2Lower under control until your rear knee nearly touches the floor
- 3Drive through your front heel to stand up
Standards
- 1Rear foot is elevated on a bench behind the athlete
- 2Front knee tracks over the toes without caving inward
- 3Thigh of the front leg reaches at least parallel to the floor
Scaling Options
- •Lunges
- •Goblet Split Squat