Bodyweight Bulgarian Split Squat
The bodyweight Bulgarian split squat mainly trains the front leg while the rear foot rests on an elevated support.
GLUTES · LOWER BODY
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
Common mistakes
- Pushing mainly with the rear foot: load the front leg.
- Placing feet on one line: leave lateral width.
- Losing balance for depth: use support.
Frequently asked questions
- How high should the support be?
- Use a height that lets you lower without straining the rear hip. Higher support does not automatically improve the exercise.
- Can a hand provide balance?
- Yes. Light support helps practice the movement without balance limiting leg work as much.
- Where should the front foot go?
- At a distance that lets you lower with the whole foot grounded. Adjust your position rather than copying someone else’s spacing.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
Variations and substitutions
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