Exercise library
Bulgarian Split Squat
Quads · Lunge
Generic lunge demo. Follow the steps below for this exact exercise.
LungeCompoundOne side at a time
A split squat with the back foot raised on a bench, one of the hardest and most useful single-leg exercises.
- Difficulty
- Moderate
- Tracking
- Measured in reps
Muscles worked
QuadsGlutesCore
Equipment
Bench
How to do it
- Stand about two feet in front of a bench and place the top of one foot on it behind you.
- Set your front foot far enough forward that your knee stays over your ankle at the bottom.
- Lower straight down until your front thigh is about parallel to the floor.
- Drive through the front foot to stand up, finish the reps and switch legs.
Coaching cues
- Keep your torso slightly forward from the hips and your front heel flat.
- Use a lower step or a chair if a full bench height feels unstable.