Bulgarian Split Squats

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The Bulgarian Split Squat is a demanding one leg squatting variation where you rear foot rests on an elevated surface. To increase the challenge simply hold a weight in each hand. 


Performance Tips


  • Place your rear foot on a stable surface (not too high)
  • Hold onto a solid object for balance if needed
  • Keep your front heel grounded as you lower
  • Keep your knee tracking in line with your toes
  • Allow your rear knee to drop down towards the floor
  • Keep your front shin upright
  • Drive up to the starting position using your front leg
  • Hold weights in each hand to increase the challenge
  • Keep a strong, neutral spine throughout
  • Leaning torso forwards will increase hip recruitment