Movement Library
Bulgarian Split Squat
- Pattern
- Squat
- Trains
- Muscular strength
- Difficulty
- Hard
- Measured in
- Repetitions
How to perform
- 1Rest your back foot on the chair and lower your back knee toward the floor.
- 2Keep the front knee over your ankle; drive up through the front leg.
Equipment
- Chair
Progression
Movements in this library are chained from easiest to hardest, so you always have a next step.
Related movements
Goblet Squat
Moderate
Hold one dumbbell at your chest and squat down between your knees.
Dumbbell Lunge
Moderate
Hold a dumbbell in each hand and step back into a lunge.
Jump Squat
Moderate
Squat down, then explode upward off both feet.
Band Lateral Walk
Easy
Loop the band above your knees and take wide steps sideways.
Bodyweight Squat
Easy
Push your hips back and down, knees tracking over your toes.
Deep Squat Hold
Easy
Sink into the deepest squat you can and let your hips relax toward your heels.
Want these tracked — sets, reps and progress over time?
Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.