How to do the Bulgarian Split Squat

The Bulgarian Split Squat is a squat move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 3/5
• Thighs
• You need: Chair
• One side at a time

Form cues

1. Rest the top of your back foot on a chair
2. Drop straight down until the front thigh is parallel
3. Drive up through the front foot, switch legs halfway

Muscles worked

Thighs — Hold it with the front thigh

More bodyweight legs exercises

Easier → harder

Climb the same move from easier to harder steps. The right step leaves you two or three reps in reserve at the end of 40 seconds.

1. Step 1 · Air Squat
2. Step 2 · Split Squat
3. Step 3 · Bulgarian Split Squat

More moves for the same area

• Air SquatLevel 1/5
• Wall SitLevel 1/5 · Wall
• Reverse LungeLevel 2/5
• Monkey WalkLevel 2/5
• Split SquatLevel 2/5
• Backpack Goblet SquatLevel 2/5 · Backpack

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