Exercises / Bulgarian Split Squat

Bulgarian Split Squat

Also known as: Rear-foot elevated split squat, RFESS, Elevated split squat

A rear-foot elevated split squat. The front leg does the work; the back foot is a kickstand.

Primary muscles
Quadriceps, Glutes (gluteus maximus)
Secondary muscles
Hamstrings, Calves, Core
Equipment
Dumbbell (bench or strap, pair of dumbbells)
Pattern
Lunge
Difficulty
Intermediate
Line diagram of a Bulgarian Split Squat.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Cues

  1. Put the rear foot on a bench or strap behind you; the laces or the ball of the foot rest there, not a locked-out knee.
  2. Step the front foot out far enough that the front shin can stay near vertical at the bottom.
  3. Drop the back knee toward the floor; the torso stays tall with a slight forward lean.
  4. Press through the front foot to stand; the rear foot is a kickstand, not the driver.

Common mistakes

  • Setting the front foot so close that the knee slams past the toes and the rear hip cramps.
  • Bouncing the back knee off the floor.
  • Turning it into a static lunge by leaving both feet on the floor.

Safety

  • Set the front foot far enough that the shin can stay near vertical. Stop if the rear hip cramps hard.