How to do the Bulgarian Split Squat
- Stand in front of a bench and rest one foot on it behind you.
- Position your front foot so your heel stays firmly planted on the floor.
- Bend both knees, lowering until your hips reach at least front knee level.
- Push through your front foot to stand back up, rising tall.
- Switch legs and repeat the movement on the other side.
Full technique — 8 steps
- Stand a few feet in front of a bench and place the top of one foot behind you.
- Set your front foot far enough forward that your heel stays planted through the descent.
- Square your hips, keep your torso slightly inclined forward, and let your arms hang naturally.
- Tighten your stomach and lower straight down by bending the front knee and back knee together.
- Descend until your hips reach at least front knee level and the back knee drops close to the floor.
- Drive through the whole front foot, especially the heel, to rise back up.
- Finish tall over the front leg without bouncing off the back foot.
- Complete all reps on one side before switching legs.
Common mistakes
- Standing too close to bench
- Pushing off the back foot
- Front knee collapsing inward
- Front heel lifting at bottom
- Turning it into a lunge
Form cues
- Find your front-foot distance
- Drop straight down
- Keep front heel planted
- Load the front leg
- Square the hips
