Bulgarian Split Squat
Also known as: Rear-Foot-Elevated Split Squat, Single Leg Dumbbell Split Squat, RFESS, BSS, Bulgarian Squat, Bulgarian Split Squats
Body region
Muscles
Main
Helps
- Tensor Fasciae Latae
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Adductor Magnus
- Gastrocnemius
- Soleus
- Tibialis Anterior
Holds
Equipment
Technique
- Stand about a stride in front of a bench, facing away from it, and rest the top of one foot on it behind you.
- Hold a dumbbell in each hand at your sides.
- Lower straight down until the front thigh is about parallel.
- Press through the front foot to stand.
Cues
- Keep most of the weight on the front foot.
- Lean the torso slightly forward for more glute work.
Common mistakes
- Standing too close to the bench.
- Pushing off the back foot.
- Letting the front knee cave in.