advanced · legs
Bulgarian Split Squat
Rear-foot elevated split squat—brutal, honest, highly effective.
Quick answer
Rear foot on a bench, front foot planted, lower until the front thigh is roughly parallel, then stand. Hold dumbbells at your sides.
These have a reputation for being miserable because they work. Start bodyweight. Most people need a few sessions just to balance before loading.
Form cues
- Most weight on the front foot
- Slight forward torso lean is fine
- Control the bottom
Common mistakes
- Front foot too close—no room to descend
- Pushing mostly through the back foot
- Rushing and losing balance every rep
Programming notes
3 × 6–10/leg. Alternate with lunges across weeks.
dumbbellsbench