Rucking Revolution

BULGARIAN SPLIT SQUAT

PURPOSE

Bulgarian split squats are a unilateral exercise that builds leg strength, balance, and stability while targeting the quadriceps, glutes, and hamstrings.

Primary muscles: quadriceps, glutes, hamstrings, core

Equipment: bench or platform, dumbbells, barbell

Difficulty: intermediate

PROGRESSIONS

  1. Bodyweight Bulgarian split squat
  2. Dumbbell Bulgarian split squat (at sides)
  3. Barbell Bulgarian split squat
  4. Elevated Bulgarian split squat (front foot on platform)
  5. Banded Bulgarian split squat
  6. Explosive Bulgarian split squat
  7. Bulgarian split squat with pause at bottom

STEP-BY-STEP TECHNIQUE

  1. Stand facing away from bench, one foot resting on bench behind you
  2. Front foot positioned far enough forward to allow proper lunge
  3. Lower body by bending front knee and hip
  4. Keep torso upright, core engaged
  5. Front thigh parallel to floor at bottom
  6. Front knee tracking over foot, not caving inward
  7. Push through front heel to return to standing
  8. Complete all reps on one leg before switching

COMMON MISTAKES

  • Front foot too close or too far from bench
  • Leaning forward excessively
  • Front knee caving inward
  • Letting back hip drop or rotate
  • Not going deep enough
  • Using back leg to push up instead of front leg

EXERCISE DEMONSTRATION

Person performing dumbbell Bulgarian split squat: rear foot on bench, front knee at 90 degrees, torso upright
Person performing dumbbell Bulgarian split squat: rear foot on bench, front knee at 90 degrees, torso upright

TIMER & PROGRESS

01:00

Ready - Click Start to begin

SETS COMPLETED

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