Bulgarian Split Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Hips · Quadricep

90%

Glutes

10%

Equipment

Bench

Setup / Starting Position

Stand facing away from a bench or elevated surface with one foot resting on the bench behind you.
Place your hands on your hips or hold onto a stable surface for balance.

Exercise Position

Lower your body down into a lunge position, bending both knees to about 90 degrees.
Keep your front knee aligned with your ankle.

Form & Performance

Push back up to the starting position, driving through the heel of your front foot.
Keep your torso upright and your core engaged throughout the movement.