Bulgarian Split Squat (Bodyweight)

Technique

How to perform Bulgarian Split Squat (Bodyweight)

1. To begin, place a flat bench about 2 feet behind you.
2. Position your legs by placing one foot forward and extending your other leg back and place the top of your foot on the bench. This will be your starting position.
3. Begin to slowly lower the bar by bending the knee as you maintain a straight posture.
4. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor).
5. Inhale as you perform this portion of the movement.
6. Begin to raise up as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.
7. Repeat for the prescribed repetitions.
8. Switch legs and repeat the movement.

GymDaze demonstration

Watch Bulgarian Split Squat (Bodyweight)

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.