Library
Intermediate
strength
Bulgarian Split Squat
Rear-foot elevated split squat for unilateral leg strength and hip stability.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Legsprimary
100%Coresecondary
45%LegsCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Elevate rear foot on a bench. Front foot far enough to keep shin mostly vertical.
02
Position 2
Lower until front thigh is near parallel, torso tall.
03
Position 3
Drive through front mid-foot to stand.
04
Position 4
Finish all reps on one side, then switch.
Coach cues
- · Light dumbbells first — balance is the limiter.
- · Keep front knee tracking over toes.