Single Leg Split Squat (Bulgarian Split Squat)

  • force push
  • level intermediate
  • category lower body
  • movement compound

Instructions

  • Stand upright facing away from bench. Extend one leg backwards in order to place top of one foot on bench.
  • Squat down by flexing knee and hip of front leg until knee of rear leg is nearly in contact with the floor.
  • Return to original standing position by extending at the hips and knees of the forward leg. Repeat, then continue with opposite leg.

Tips and Tricks

Common Mistakes

Losing hip-knee-ankle alignment. Knee of front leg bends inwards, putting excessive stress on medial side of knee, thereby not activating muscles properly.

Positioning front foot too far forward. This can cause the hip flexor of your rear leg to be excessively stretched, creating anterior tilt of your pelvis, thereby arching your back and placing unnecessary stress in your lower back area. Instead, position your front foot so that there is no to minimal stretch on the hip flexors of your rear leg, and your back is straight instead of arched.

Using rear leg instead of front leg. This is related again to poor forward positioning of the front foot, and is characterized by using the hip flexors of the rear leg to help push off from the squatted position back to the original position. Instead, the rear leg hip flexors should be relaxed, and the rear leg only used for balance purposes.

Make this exercise easier

Place a stationary object to the side of your front leg that you can use to further stabilize yourself and reduce balance troubles.

Make this exercise harder

Grasp a dumbbell in each hand to add more resistance. A barbell across the back can also be used for the same purpose.


Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
go back
go front