EXERCISE PDF
Bodyweight Bulgarian Split Squat
Support the top of the rear foot on a platform and lower and rise mainly through the front leg.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
All PDF pages are shown below. Select a page to enlarge it.
Review the movement
Muscles used
Main muscles
- Gluteus maximus
- Quadriceps
Assisting & stabilizing muscles
- Hamstrings and adductors
- Hip and trunk stabilizers (posture and balance)
How 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.
Cautions
- 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.