Exercises/Quads/Bodyweight Bulgarian Split Squat

Bodyweight Bulgarian Split Squat

QuadsCompoundLegsBodyweightBeginner

Unloaded version of the Bulgarian split squat, with the rear foot elevated. Excellent for learning the unilateral pattern and building strength and balance.

Visual guide

Bodyweight Bulgarian Split Squat — Start

Reference photo — start and end of the movement.

How to perform

1.Rest the top of your rear foot on a bench or step.
2.Step forward with the working leg.
3.Keep your hands on your hips or out front for balance.
4.Descend by bending the front knee.
5.Drive through the heel to come back up.

Common mistakes

●Putting too much weight on the rear leg
●Leaning the torso
●Front knee caving inward
●Stance too short

Proper technique

Focus the effort on the front leg. Keep your torso upright and core engaged. Knee tracking over the toes.

Variants

Other exercises that work the same primary muscle.

Barbell Bulgarian Split Squat

Quads

LegsCompoundBarbell

Advanced

Dumbbell Bulgarian Split Squat

Quads

LegsCompoundDumbbell

Intermediate

High-Bar Squat

Quads

LegsCompoundBarbell

Advanced

Dumbbell Step-Up

Quads

LegsCompoundDumbbell

Intermediate

muscle map

primary

secondary

Primary

Quadriceps

Secondary

Gluteus maximus
Hamstrings
Adductors
Core

Exercises/Quads/Bodyweight Bulgarian Split Squat

Bodyweight Bulgarian Split Squat

QuadsCompoundLegsBodyweightBeginner

Unloaded version of the Bulgarian split squat, with the rear foot elevated. Excellent for learning the unilateral pattern and building strength and balance.