Legs

Bulgarian Split Squat

A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.

A great exercise for unilateral leg strength, improving balance and working the glutes, quads, and hamstrings.

Body Part: Legs
Level: Intermediate
Muscles: Quads
Hamstrings
Glutes
Modality: Compound
Direction: Push
Equipment: Bodyweight
Dumbbells
Goal: Strength
,
Hypertrophy

How to do:

1. Stand a few steps away from a bench, facing away from it. 2. Place the top of your rear foot on the bench. 3. Hold dumbbells at your sides (optional for added resistance). 4. Lower your back knee towards the ground, keeping your torso upright. 5. Push through your front heel to return to the starting position. 6. Repeat 10-12 reps on each leg. 7. Perform 3-4 sets.

Tips:

- Keep your front knee aligned with your foot. - Avoid leaning forward; keep your back straight. - Use a stable bench or surface for safety. - Start with bodyweight if you're new to the exercise.

This exercise in Workout Days

Upper/Lower Split Intermediate

Leg Power Day

Intermediate

12 weeks

Strength and Conditioning Intermediate

Leg Power Day

Intermediate

12 weeks

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