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Strengthintermediate
Bulgarian Split Squat
Elevating the back foot concentrates the work on the front leg, building deep single-leg strength and hip stability.
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How to dose it
- Sets
- 3
- Reps
- 8 each
- Intensity
- RPE 6
- Rest
- 60–90 s
Bone load
Spine
Hip
Wrist
Equipment
bench
Set up
- 1Top of the back foot on a bench behind you, front foot forward.
Do this
- Lower straight down over the front foot
- Keep the torso tall
- Drive up through the front heel
Avoid this
- Front knee caving
- Leaning too far forward
Safety
Hold support while learning the balance.