Bulgarian Split Squat
The Bulgarian split squat is a unilateral leg exercise that crushes the quads and glutes while improving balance and fixing muscular imbalances. Elevate your rear foot on a bench and squat down on one leg.
How to Perform
Stand about 2 feet in front of a bench with your rear foot elevated on it.
Lower your back knee toward the floor until your front thigh is parallel.
Keep your front knee tracking over your toes — slight forward knee travel is fine.
Drive up through your front foot, pressing through the heel and midfoot.
Keep your torso upright throughout — do not lean forward excessively.
Common Mistakes to Avoid
Standing too close to the bench, causing knee stress.
Standing too far away, turning it into a hip-dominant movement.
Letting the front knee cave inward.
Losing balance — use a wall or rack for support if needed.
Muscle Activation
Variations
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