# Bulgarian Split Squat

URL: https://heatsy.app/ex/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: Legs, Glutes

## Muscles

- Main: Iliopsoas, Gluteus Maximus, Rectus Femoris, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Tensor Fasciae Latae, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Adductor Magnus, Gastrocnemius, Soleus, Tibialis Anterior
- Holds: Levator Scapulae, Serratus Anterior, Trapezius, Latissimus Dorsi, Teres Major, Sartorius, Brachialis, Triceps, Brachioradialis

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Stand about a stride in front of a bench, facing away from it, and rest the top of one foot on it behind you.
2. Hold a dumbbell in each hand at your sides.
3. Lower straight down until the front thigh is about parallel.
4. 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.