Bulgarian Split Squat
Technique guide
Set-up
- Stand about a stride in front of a bench, facing away from it.
- Rest the top of your back foot on the bench.
- Hold dumbbells at your sides if prescribed.
How to do it
- Lower straight down until your front thigh is about parallel to the floor.
- Drive up through your front foot to the start.
- Complete all reps on one leg, then switch.
Coaching cues
- Most of your weight stays on the front foot.
- Front knee follows the line of your toes.
Common mistakes
- Standing too close to the bench, which pushes the front knee far forward.
- Pushing off the back foot.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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