Bulgarian Split Squats

01 Steps

1. 1 Stand with your back to a chair or bench, about one large step away.
2. 2 Place the top of your rear foot on the surface behind you.
3. 3 Your front foot is flat on the floor, far enough away so your knee does not go past your toes at the bottom.
4. 4 Lower by bending your front knee until your thigh is parallel to the floor. The rear knee drops toward the floor.
5. 5 Push through the heel of your front foot to rise. Complete all reps on one side before switching.

02 Tips

• ✓ Distance between your foot and the surface is key: too close = knee too far forward, too far = hip discomfort.
• ✓ Keep 80% of your weight on the front leg. The rear foot is mainly for balance.
• ✓ Hold a wall or chair nearby if balance is an issue at first.

03 Common mistakes

• ✗ Front knee going past the toes: move your front foot further from the surface.
• ✗ Leaning forward: keep your torso upright and chest high.
• ✗ Putting too much weight on the rear foot: the front leg does the work.

04 If you struggle

• → Do reverse lunges on the floor (without elevating the rear foot) first.
• → Use a lower surface (stair step) to elevate the rear foot.
• → Hold a wall for balance while performing the movement.