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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


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).