How to do the Bulgarian Split Squat, step by step
- With your back to the bench, rest the top of your rear foot on the edge.
- Place your front foot far enough forward that your knee is over your foot at the bottom.
- Lower until your front thigh is about parallel to the floor.
- Drive up through your front foot.
Common mistakes and how to fix them
- Wobbling a lotset your front foot a bit wider to the side.
- Front knee caves inkeep it over your toes.
How to scale the Bulgarian Split Squat
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Split Squat on the floor
- Hold on to a wall
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.