Bulgarian Split Squat

Place the rear foot on a bench and step the front foot forward far enough that the front shin can stay fairly vertical.

Lower until the front thigh approaches parallel or the rear knee nears the floor, then drive up through the front foot.

• Most of the weight on the front foot
• Torso lean can be slight and consistent
• Control the descent

• Standing too close to the bench
• Pushing off the rear foot
• Losing balance from a narrow base

• Dumbbell BSS
• Smith machine BSS
• Elevated-front-foot BSS

No verified references have been added for this exercise yet. This section is awaiting review — nothing here is cited until a source is confirmed.