Bulgarian Split Squat
10 reps
Rear foot on the bench, drop straight down, then drive up through the front heel.
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QUADS
Bulgarian Split Squat
A single-leg squat with your back foot raised on a bench, sitting somewhere between a squat and a lunge. Elevating the rear leg loads the front quad heavily and demands real balance, making it excellent for building unilateral strength and stability.
How to do it
- 1
Stand in a hip-width split stance with your front foot forward and your rear foot resting on a bench about knee height.
- 2
Keeping your torso tall, lower your back knee straight toward the floor with your front heel planted.
- 3
When your back knee is just above the ground, push through your front heel to stand back up.
- 4
Finish all your reps, then switch legs.
- 5
If balance feels off, adjust how far your front foot sits from the bench.