The Bulgarian split squat is a one-leg squat with the back foot on a bench: quad and glute of the front leg, lots of work with little weight.
1Starting position2End position
Setup
Stand with your back to a bench and put the top of your rear foot on it. Place the front foot far enough out that your shin is nearly vertical at the bottom. Dumbbells hanging at your sides.
Execution
Stand with your back to a bench, rest the top of your rear foot on it, dumbbells in your hands — starting position.
Inhale and lower yourself, bending your front knee and hip, keeping your knee in line with your toes.
Exhale and push through your front heel back up.
Common mistakes
Front foot too close to the bench — the knee drives forward and the heel lifts; move the foot out.
Pushing off the back leg — it's only there for balance, the front leg does the work.
Knee caving in — track it over your toes.
Losing balance — start without dumbbells and hold on to a rack.
