Bodyweight Bulgarian split squat: how to do it and what it works
Split squat with the rear foot raised for unilateral strength and balance.
- Main muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Hamstrings
- Equipment
- Bodyweight, Flat bench
How to do it
Bodyweight Bulgarian split squat
Bulgarian split squat with no external load that lets you learn the unilateral pattern before adding dumbbells or a barbell.
Form. Rest the top of your rear foot on a low bench, lower controlling the front knee and push the floor away without forcing depth.
Common mistake. Setting the bench too high, placing the front foot too far or too close, letting the knee collapse, or losing balance by going fast.
