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Bulgarian split squat
StrengthLungeDifficulty ★★GymHome / bodyweightClass-style circuitCourtTennis
5 MET
≈ 63 kcal per 10 min at 75 kg
How to do it
- Rear foot on a bench, front foot far enough forward that the shin stays vertical.
- Lower until the front thigh is parallel.
- Drive up through the front heel.
Coaching cues
- Torso slightly forward for glutes, upright for quads
- Front knee tracks over toes
Common mistakes
- Front foot too close
- Pushing off the back leg
Make it easier
- Reverse lunge
Muscles worked
- Quads
- Glutes
- Hamstrings
- Core
- Adductors
Primary: Quads, Glutes · Secondary: Hamstrings, Core, Adductors
Equipment
Dumbbells or Bench or Plyo box