Bulgarian split squat

Setup

Stand a stride length in front of a bench. Place the top of one foot on the bench behind you, laces down. Front foot far enough forward that, at the bottom, the front shin is roughly vertical. Hold a dumbbell in each hand by your sides.

How to do it

1. 1

   Find your stance

   Adjust the front-foot distance until the bottom of the rep feels balanced. Most lifters are surprised at how far forward the front foot needs to be.

2. 2

   Descend straight down

   Bend the front knee and lower the back knee toward the floor. The trunk stays roughly upright. The descent takes two seconds.

3. 3

   Stop just off the floor

   Lower until the back knee hovers a couple of centimetres above the floor or until the front-leg quad reaches a deep stretch.

4. 4

   Drive up through the front heel

   Push the floor away through the front heel. Avoid driving with the toes; that loads the front knee. Return to the start, complete the set, switch legs.

Common mistakes

• • Front foot too close, which drives the knee well past the toes and loads the kneecap.
• • Bouncing the back knee off the floor.
• • Leaning the torso forward, which loads the back rather than the front leg.
• • Driving up through the front toes rather than the heel.
• • Going too heavy before balance is solid.

FAQ