Bulgarian Split Squat
(Lunge Movement)
Primary Muscles
Quads, Glutes, Hamstring, Core
Equipment
Bench or Box, Dumbbells (opt.)
Level
Intermediate
Sets & Reps
2-4 Sets
6-10 Reps
Coaching Cues
- Stand a few feet in front of the bench and place your back foot on top.
- Keep your chest tall and core braced.
- Lower your back knee straight down, not forward.
- Keep your front knee stacked over your ankle.
- Drive through your front heel to stand tall.
- Keep hips square — avoid twisting or leaning.
Common Mistakes
- Standing too close or too far from the bench.
- Leaning the torso forward excessively.
- Letting the front knee cave inward.
- Pushing off the back leg instead of the front.
- Losing balance due to rushing the movement.
Modifications
- Bodyweight Only (beginner)
- Shorter Range of Motion (for knee comfort)
- TRX‑Assisted Split Squat
- Dumbbell Bulgarian Split Squat (advanced)