← EXERCISE LIBRARYStrength
Bulgarian Split Squat
A rear-foot-elevated single-leg squat that loads one leg hard with modest weight in hand. Brutal in sets of 8-10 per side and a reliable way to even out left-right differences.
- 01Set the top of the rear foot on a bench roughly knee height behind you.
- 02Step the front foot far enough forward that the shin stays near vertical at the bottom.
- 03Hold a dumbbell in each hand at the sides and brace the trunk.
- 04Lower the back knee toward the floor under control until the front thigh is roughly parallel.
- 05Drive through the whole front foot to stand, keeping the hips square throughout.
- 01All the weight in the front foot.
- 02Back knee straight down to the floor.
- 03Hips stay level and square.
- 01Front foot planted too close — the knee travels far past the toes and the joint takes the load instead of the hip.
- 02Pushing off the back foot — it turns a single-leg lift into a weak double-leg one.
- 03Torso twisting toward the working side — the pelvis rotates and the glute medius stops doing its job.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.