BULGARIAN SPLIT SQUAT

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  1. SETUP: Position your back foot on a bench or step around hip-height. This will put your hip flexor on that leg on stretch throughout the set. Your front foot should be far enough forward to create a 90* angle at the bottom of each rep.
  2. REP@ Keep your front foot flat and lower your body slowly to a 90* angle. Drive yourself up by engaging your quads on the front leg HARD.
  3. TIP: Keeping your body upright throughout the rep will emphasize the quads as the primary drivers of the motion. However, adding a slight lean forward, like I do in the video, will spread the workload between the quads and glutes.

MUSCLES WORKED BY THIS EXERCISE:

  • Legs (Quads, Glutes, Hamstrings)
jump lunges muscles worked

ALTERNATIVE EXERCISES: