Bulgarian Split Squat
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A split squat with the rear foot elevated on a bench, shifting most of the load onto the front leg — a powerful unilateral builder of the quads and glutes and a key step toward the pistol.
Detail
Stand a stride in front of a bench or chair and place the top of the rear foot on it. With the torso slightly forward, bend the front knee to lower until the front thigh is about parallel (or deeper), keeping the knee tracking over the toes, then drive through the front foot to stand. Elevating the rear foot minimizes its contribution, so the front-leg Quadriceps and Gluteus Maximus carry nearly all the load — a large unilateral overload with the added benefit of a hip-flexor and balance challenge.
Also called the rear-foot-elevated split squat. Foot placement shifts emphasis: a longer stance and forward lean bias the glutes/hamstrings; a more upright torso biases the quads. A direct precursor to the Pistol Squat in the Pistol Squat Progression.
Key facts
- Rear foot elevated on a bench; most load on the front leg — strong unilateral overload.
- Longer stance / forward lean → more glute/hamstring; upright torso → more quad.
- Front knee tracks over the toes; adds balance and hip-flexor demand.
Connections
- Pistol Squat Progression — step 3.
- Split Squat / Pistol Squat — adjacent steps.
- Quadriceps / Gluteus Maximus — prime movers.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.