Bulgarian Split Squat

About the movement

A single-leg squat with your back foot elevated. The Bulgarian split squat builds the glutes and quads one leg at a time and exposes any strength imbalance.

How to do it

1. 1

   Stand about two feet in front of a bench and place the top of your back foot on it.

2. 2

   Hold a dumbbell in each hand and keep your torso upright.

3. 3

   Lower your back knee toward the floor until your front thigh is roughly parallel.

4. 4

   Drive through your front heel to stand back up, keeping your chest tall.

Form tips

• •A longer stance hits the glutes more; a shorter stance hits the quads more.
• •Keep your front knee tracking over your toes and your hips square.
• •Balance is hardest at first; hold a wall or rack until you are stable.