Bulgarian Split Squat
Single-Leg StrengthWHAT IS IT
The Bulgarian Split Squat lowers into a lunge with the rear foot raised on a bench. It loads one leg at a time, evens out left–right imbalances and builds the quad and glute strength the sandbag lunges demand.
HOW TO DO IT CORRECTLY
- 1Stand a stride in front of a bench and rest the top of the rear foot on it.
- 2Hold dumbbells at your sides or a weight at the chest, torso tall.
- 3Lower straight down until the rear knee nearly touches the floor.
- 4Keep the front knee tracking over the toes and the front heel down.
- 5Drive through the front foot to stand; finish all reps, then switch legs.
MUSCLES WORKED
QuadsGlutesHamstringsAbs
