Bulgarian Split Squat (Bodyweight)

GymDaze demonstration

Watch Bulgarian Split Squat (Bodyweight)

Technique

How to perform Bulgarian Split Squat (Bodyweight)

1. Stand in front of a bench and rest the top of one foot on it behind you.
2. Move the front foot to a position that lets you lower with the whole foot staying on the floor.
3. Keep your torso controlled and bend the front hip and knee to lower your body.
4. Let the rear knee move toward the floor as the rear foot stays supported.
5. Press through the full front foot and extend the front hip and knee to return.
6. Repeat on the other side without adding a bar or hand-held load.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.