Bulgarian Split Squat
A dumbbell split squat with the rear foot supported on a bench.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Lunge
- Modality
- Strength
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand in front of a stable bench and place the rear foot on it.
- Hold the dumbbells at your sides and keep the front foot flat.
Do the rep
- Lower the rear knee while the front knee bends over the front foot.
- Drive through the front foot and return to the start.
What counts as a rep
A rep counts when the front hip crease drops below the front knee and the front leg returns to full extension.
One rep lowers until the front hip crease is below the front knee, then ends with the front hip and knee fully extended.
Breathing
Breathe in as you lower; exhale as you stand on the front leg.
Cues
- Keep the front foot flat.
- Lower straight down.
- Drive through the front leg.
Common mistakes
Front heel lifts
What you seeThe front heel loses contact during the descent.
FixAdjust the stance and keep pressure through the whole front foot.
A planted front heel supports balance and force through the working leg.
Pushing from the rear leg
What you seeThe rear foot presses hard into the bench to start the ascent.
FixUse the rear foot for balance and drive through the front leg.
Driving from the front leg preserves the intended single-leg loading.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the rear support shifts or the front foot loses stable contact.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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