VARIATIONS
- Smith Machine SquatQuadriceps · Smith Machine
- Smith Machine Leg PressQuadriceps · Smith Machine
- Dumbbell Goblet SquatQuadriceps · Glutes · Dumbbell
- Smith Machine Split SquatOn the backHamstrings · Quadriceps · Smith Machine
- Band Split SquatBandedQuadriceps · Resistance Band
- Smith Machine Lunge SquatQuadriceps · Glutes · Smith Machine
- Dumbbell Bulgarian Split SquatGlutes · Quadriceps · Dumbbell
- Alternate Back LungeGlutes · Quadriceps
- Alternating Cross LungeHamstrings
- 45 Degree Leg PressGlutes · Quadriceps · Machine · Leg Press
- V-SquatGlutes · Quadriceps · Machine
- Split SquatGlutes · Quadriceps
Bulgarian Split Squat
Rear foot elevated on bench without external load
This single-leg movement isolates the quadriceps while challenging balance and hip stability. It builds unilateral leg strength and corrects muscle imbalances without external load.
HOW TO DO IT
- Stand facing away from a bench with one foot elevated behind you.
- Place the top of your rear foot securely on the bench surface.
- Lower your hips until your front thigh is parallel to the floor.
- Keep your torso upright and your front knee aligned with your toes.
- Push through your front heel to return to the starting position.
COMMON MISTAKES
- Leaning the torso too far forward.
- Allowing the front knee to cave inward.
- Placing too much weight on the rear foot.
- Bouncing at the bottom of the movement.
TIPS
- Drive through the mid-foot of the front leg.
- Keep your chest proud and core braced throughout.
- Focus on dropping straight down rather than forward.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Split squat
- Legs
- One
- Body position
- Standing
- Stance
- Staggered / split
- What is raised
- Rear foot elevated
SIMILAR EXERCISES
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Ratings
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