Bulgarian Split Squat
Builds your quads while improving balance and single leg strength. It carries over well to everyday movement and squats.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand one step in front of a bench and place the top of your back foot on the bench, keeping your front foot firmly planted on the floor.
- 02
Brace your core, keep your chest up, look straight ahead, and keep your hips level.
- 03
Lower yourself under control by bending your front knee and hip, keep your weight over the midfoot of your front foot, and track your knee in line with your toes.
- 04
Pause briefly at the bottom, then drive yourself up through your front leg, squeezing your quadriceps and glute at the top.
- 05
Regain your balance and repeat for the prescribed reps, then switch legs after the set.
Beginner's guide
§ 03 · GuideBuilds your quads while improving balance and single leg strength. It carries over well to everyday movement and squats.
You should feel it mainly in your front quad and glute. It should not feel like your lower back or back leg is doing most of the work.
A common mistake is pushing too much with the back leg or using too short a stance. Keep the load on the front leg and your heel planted.
How to get started at the gym
§ 04 · SisuLiftBulgarian Split Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your front foot far enough forward so your knee does not travel too far forward and your heel stays on the floor. If your balance is unsteady, lightly hold onto a wall or rack for support, but let your front leg do the work.
The Bulgarian split squat effectively develops the quadriceps and clearly reveals strength differences between your legs.
More exercises: Quadriceps
§ 06 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.