Bulgarian split squat

Squat & lunge · A bench or step behind you

Quick cues

Rear foot laces-down on the bench, front foot well forward
Drop straight down until the back knee nears the floor
Drive up through the front heel

Find a video demo (a YouTube search)

Muscles worked

Primary: Quads, Glutes
Secondary: Inner thighs, Hamstrings

Primary: what the exercise is chosen to train. Secondary: the muscles that help or hold you steady.

How to do it

Stand about a stride in front of a bench and rest the top of the back foot on it.
Hop the front foot forward until, at the bottom, the front shin can stay close to vertical.
Lower straight down until the back knee is just above the floor.
Drive up through the front heel. Finish all reps, then switch sides.

Common mistakes

The front foot too close to the bench, so the knee jams forward — step it out.
Pushing off the back leg — it is only there for balance.
Starting too heavy — balance is the limit at first; master it unweighted.

Swap it for

Does the same job

Skip this with a knee, ankle or hip injury unless a professional has cleared it. General fitness guidance, not medical advice — stop if anything hurts.

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