Exercise · Form & cues
Bulgarian Split Squat — form guide
Quads · Glutes · Adductors · Core. Equipment: Dumbbells + Bench. Difficulty: Intermediate.
TEMPO
3-1-2-0
Most brutal single-leg movement. Front foot far enough forward that knee tracks over ankle, not toes.
Cues
- Back foot on bench (laces or toes)
- Front foot forward, far enough that knee tracks over ankle
- Lower until back knee taps floor
- Drive through front heel + mid-foot
Common mistakes
- Front foot too close — knee shoots past toes
- Pushing off back foot — defeats unilateral purpose
Injury notes
Gentler on spine than squats. Great unilateral imbalance fix.
Progression
BW → goblet → DBs → barbell. Add weight when 10 clean reps land.