Bench Bulgarian Split Stretch
Upper legsStretchingBeginnerBenchUnilateral
A split-stance stretch with the rear foot on a bench, sinking the hips to open the hip flexors and quad.
How to do it
- Rest the top of your rear foot on a bench behind you.
- Set the front foot flat and bend that knee.
- Sink your hips straight down.
- Hold for 20 to 30 seconds, breathing steadily.
- Switch sides and repeat.
Tips
- Hold a wall for balance if needed.
- Keep your torso upright.
Muscles
Primary: Hip flexors, Quadriceps
Secondary: Glutes (max)
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