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Bulgarian split squat: how to do it with good form

The Bulgarian split squat, back foot up on a bench, builds strong legs and glutes one leg at a time and shows clearly if one side is weaker.

How to do it

  1. 1

    Stand a long stride in front of a bench and rest the top of your back foot on it.

  2. 2

    Hold dumbbells at your sides, or no weight at all.

  3. 3

    Lower straight down until your front thigh is parallel to the floor.

  4. 4

    Drive up through the front heel. Do all reps, then switch legs.

Common mistakes

  • Front foot too close to the bench.
  • Front knee caving in.
  • Pushing off with the back leg.

Log it in Healti

The same exercise, with the animation and your sets, weights and records in one place.

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Healti provides general information about nutrition and training. It is not medical advice.