Bulgarian Split Squat

What it is

This is a challenging unilateral leg exercise, performed by elevating one foot behind you on a bench or sturdy surface. You will primarily target your quadriceps, glutes, and hamstrings with this movement. It also significantly improves balance, core stability, and addresses muscular imbalances.

Technique tips

• Keep your front foot flat and balanced.
• Lower until your front thigh is roughly parallel to the floor.
• Maintain an upright torso, avoiding excessive forward lean.
• Drive through your front heel to return to the starting position.
• Brace your core to enhance stability and control.
• Ensure your knee tracks in line with your toes.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.