Legs · Free weight

Bulgarian Split Squat

Bulgarian Split Squat — Start · standing tall, rear foot on the benchBulgarian Split Squat — Finish · front thigh near parallel, rear knee loweredStart · standing tall, rear foot on the bench
Working hardestAssisting

Before your first rep

  • Stand about two feet in front of the bench — too close and the front knee gets jammed.
  • Rest the top of your back foot on the bench, not the toes.
  • Do a bodyweight rep first to check the distance before adding dumbbells.

The movement

  1. 1Stand about two feet in front of a bench and rest the top of one foot on it behind you.
  2. 2Lower straight down until your front thigh is roughly level with the floor.
  3. 3Drive back up through your front heel, finishing all reps before switching.

Watch out for

Front knee pain usually means your foot is too far back. Move it forward.

0/3

Start here

First time doing this

3 sets·8-10 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.

Weight
lb
Reps
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