Bulgarian Split Squats

The Bulgarian Split Squat, also sometimes called a rear-foot elevated split squat, is a fantastic unilateral exercise that strengthens and sculpts your legs and core. It’s a variation of the single-leg squat where one leg rests behind you on an elevated surface, like a bench or sturdy chair. This challenges your balance and stability more than a regular squat, making it a great exercise for improving overall lower body coordination.

Bulgarian split squats target your quads, glutes, and hamstrings, with an emphasis depending on your form. To perform the exercise, start by standing in front of a bench with your feet hip-width apart. Extend one leg back and rest your toes on the bench, keeping your front heel flat on the ground. Lower your body down by bending your front knee until your front thigh is roughly parallel to the ground (glute emphasis) or until your knee almost touches the ground (quad emphasis). Maintain an upright torso with a slight forward lean and push through your front heel to return to the starting position. Repeat with the other leg, keeping your core engaged throughout the entire movement.