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Bulgarian split squat
A split squat with the back foot on a box: almost all the weight on the front leg, a big hip range. One of the best steps toward the single-leg squat.
- Level
- Basic
- Equipment
- Box or bench
- Measure
- reps
- Tempo
- 2-1-1-0 (down, pause, up, pause)
quadsgluteshamstringscore
Technique
- Back foot on the box on the toes, front foot a step ahead.
- Lower vertically until the front thigh is horizontal, knee over the foot.
- Stand through the front heel, trunk slightly forward.
Common mistakes
- Pushing off the box with the back leg.
- Step too short: the front heel lifts.
The 3D model is in Pro
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- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
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