Strength Training · Bodybuilding · Calisthenics
Rear-Foot-Elevated Split Squat
The Bulgarian split squat is a rear-foot-elevated squat that works mainly the front leg. It trains your thighs and glutes while challenging single-leg balance.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand facing away from a bench, about two foot-lengths in front of it, with your feet hip-width apart.
- Rest the top of one foot on the bench behind you.
- Lower your rear knee toward the floor by bending your front knee to a comfortable depth.
- Push through your front foot to return to your starting height.
- Bring your rear foot to the floor after completing your repetitions.
Form cues
- Keep your front knee tracking over your toes.
- Point your hips straight ahead.
- Keep your ribs over your pelvis.
Common mistakes
- Front heel liftingAdjust your front foot position or reduce depth so your whole foot stays planted.
- Forcing your torso uprightAllow a slight forward lean from your hips rather than arching your lower back.
- Dropping into the bottomTake about two seconds to lower without bouncing at the bottom.
Safety
Losing balance or using an unstable bench can cause a fall. Forcing depth as you fatigue can strain the front knee or the elevated leg's hip or ankle.
- Use a bench that cannot slide or tip.
- Keep a sturdy support within reach while learning.
- End the set when you can no longer control your balance or descent.
If rear-foot elevation causes hip or ankle discomfort, use a floor-based split squat; seek advice from a physiotherapist if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per leg
- Rest
- 1 min 30 sec
Start with your less steady leg and match its repetitions on the other side.