Bodyweight Bulgarian Split Squat

Stand with your back to a bench and place one foot on it. Lower your hips by bending the front knee until your thigh is parallel to the floor. Press back up to standing. Keep your torso upright and knee tracking forward.

GLUTES · LOWER BODY

Bodyweight Bulgarian Split Squat: how the movement is executed

How it is executed

Stand with your back to a bench and place one foot on it.
Lower your hips by bending the front knee until your thigh is parallel to the floor.
Press back up to standing.
Keep your torso upright and knee tracking forward.

Muscles worked: Glutes
Primary muscle: Gluteus maximus
Equipment: Bodyweight
Movement pattern: Lower body
Difficulty: Beginner
What it is for: StrengthHypertrophyStability

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Variations and substitutions

Dumbbells Bulgarian Split SquatDumbbell

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Bodyweight Bulgarian Split Squat

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