Bulgarian Split Squat

A single-leg squat variation with the rear foot elevated.

How to do it

1. Stand in front of a bench, place one foot behind you on the bench.
2. Hold dumbbells at your sides.
3. Lower your body until your front thigh is parallel to the floor.
4. Push through your front heel to stand back up.
5. Repeat on both sides.

Tips

• Keep most of your weight on the front leg.
• Track your front knee over your toes without letting it cave inward.
• Square your hips forward and avoid rotating toward the bench.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Hamstrings