This site uses cookies to store information on your computer. Some are essential to make our site work; others help us improve the user experience or allow us to effectively communicate with you. By using the site, you consent to the placement of these cookies. Read our Cookie Policy to learn more.
View All Exercises

Want Exercise Demonstrations on the Go? Try the NASM EDGE App!

  • Train In-Person or Remote
  • Manage from Mobile and Computer
  • Easy Scheduling and Client Management
  • Process and Collect Payments
  • Built-In Chat
  • Instant Custom Workouts
  • Assessment Wizard
  • Smart Nutrition
  • Client Dashboard
  • State-of-the-Art Video Library
  • Pass the Test on the First Try
LEARN MORE

< Back to Full Exercise Library

woman with foot on a bench doing a bulgarian split squat woman with foot on a bench doing a bulgarian split squat

Bulgarian Split Squat

Body Part: Quadriceps, Glutes, Groin

Equipment: Bench, Dumbbells

Difficulty: Intermediate

Description

Step 1: Stand with feet hip width apart and approximately 2 shoulder widths in length with shoelaces down on a bench. Set spine in neutral, dumbbells at your sides and core braced.

Step 2: Drop the trailing knee down until it is 1-2 inches off the ground maintaining a slight forward torso angle. Strive to achieve a 90˚ knee angle or thigh parallel at the bottom of the movement.

Step 3: Reverse the pattern and return to the starting position. Maintain posture throughout.

Step 4: Repeat for the desired number of repetitions. Ensure knee tracks in line with toes. Avoid lifting the front heel, allowing the knee to collapse inward while lowering. Keep laces flat on the bench (make sure the bench or box is the correct height to allow for this).