Quads
Bulgarian Split Squat
Intermediate
Dumbbell
Compound
Quads
How to do it
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Stand about one long stride in front of a bench, facing away from it.
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Rest the top of your back foot on the bench with the front foot planted flat.
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Hold dumbbells at your sides and brace your core.
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Lower straight down until the front thigh is parallel to the floor.
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Drive up through the front heel, not off the back leg.
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Finish all reps, then switch sides.
Common mistakes
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Front foot too close to the bench, jamming the knee.
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Pushing off the back foot to help yourself up.
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Torso rotating to the side as you fatigue.
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Loading heavy before your balance is solid.
Tips
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Start bodyweight only until you can do 10 clean reps per side.
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Lean the torso forward slightly to bias the glutes.
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Hold a rack upright with one hand while your balance improves.
Secondary muscles
Alternatives
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