How To Do Bulgarian Split Squats

Bulgarian split squats are an advanced, unilateral, lower body compound exercise. The front leg performs a squat, while the back leg rests on an elevated surface to ensure the front leg does all the hard work. While it’s difficult to master, it gives serious results - it’s an exercise you’ll love to hate! The Bulgarian split squat works the quads, glutes, hamstrings, calves, abductors, and adductors, as well as your core. For greater emphasis on your quads, stand closer to the box. For more of a hamstring focus, stand further away. 1. Stand in front of a bench, step, or plyo box. Raise your left leg back and rest your toes on the platform. 2. Engage your core, stand tall, and place your weight in your right foot. You can hold your arms in front for balance, or at your sides. 3. Keeping your torso upright, lower your hips down by bending your front leg, stopping when your knee is at a 90 degree angle. 4. Pause before returning to standing by driving up through your right foot and pushing your hips forward. 5. Repeat for desired reps then switch sides. Find more exercise demonstrations here 👉