EXERCISE GUIDE
Bodyweight Bulgarian Split Squat
Support the top of the rear foot on a platform and lower and rise mainly through the front leg.
01Muscles used
Main muscles
- Gluteus maximus
- Quadriceps
Assisting & stabilizing muscles
- Hamstrings and adductors
- Hip and trunk stabilizers (posture and balance)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Stand in front of a stable, non-slip platform and place the front foot forward. Keep enough side-to-side width for balance.
- Rest the top of the rear foot on a comfortable platform height and place your hands on your hips. Keep the front heel and forefoot grounded.
- Bend the front hip and knee to lower the rear knee toward the floor. Stop at a depth you can balance and control.
- Push through the middle of the front foot to rise. Finish one side, establish balance, then change sides.
04Technique cues
- Keep the knee roughly aligned with the toes and avoid twisting the pelvis.
- Allow a natural slight forward lean; do not force a fixed knee angle or depth.
05Cautions
- Do not strike the rear knee on the floor. Take care when placing the foot on or off the platform.
- Stop for pain or dizziness. Adjust platform height or stance and use a stable support if balance is difficult.