Bulgarian Split Squats

Technique

Setup

Stand a few feet in front of a bench. Place the top of one foot on the bench behind you. Hold dumbbells at your sides.

Movement

Lower your hips until your front thigh is nearly parallel to the floor. Push through your front heel to return to the starting position.

Form Tip

To target quads, keep your torso upright. To target glutes, lean your torso slightly forward. Ensure your front knee tracks over your toes.

Increase Difficulty

Add a pause at the bottom or use a 'Goblet' hold with one heavy dumbbell at your chest.

Decrease Difficulty

Perform the split squat with both feet on the floor (static lunge) or without weights.