Legs
Bulgarian Split Squat
Bulgarian split squat
Video
Execution (step by step)
1
Place back foot on a bench, front foot far enough in front of you.
2
Let your back knee drop straight down.
3
Keep your torso upright, look straight ahead.
4
Front knee follows the direction of your toe.
5
Push through your front heel to come back up.
Muscles
Primary
quadricepsglutes
Supporting
hamstringscore
Programming
| Strength | 3-4 sets x 6-8 reps per leg |
| Hypertrophy | 3-4 sets x 10-12 reps per leg |
| Endurance | 2-3 sets x 15 reps per leg |
Alternatives
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