Bulgarian split squat
Also called BSS, Rear-foot-elevated split squat
The Bulgarian split squat is a single-leg squat with your rear foot resting on a bench behind you. You lower straight down on your front leg. It trains your quads and glutes, with help from your hamstrings, calves and abs, and it challenges your balance. Set your front foot a big step ahead of the bench so your front heel stays down. It is a good next step once the Reverse lunge feels solid. Train both legs equally. When it feels easy, try the Shrimp squat.
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How to do it
- Stand a big step in front of a bench and rest your rear foot on it.
- Keep your chest up and your front foot flat on the floor.
- Lower straight down until your back knee nears the floor.
- Drive up through your front leg, then switch legs after your reps.
Then repeat on the other side.
Form tips
- Rear foot on the bench, front foot a big step ahead.
- Lower straight down, back knee toward the floor.
- Front heel stays down, drive up through the front leg.
Common mistake
- Front foot too close to the bench, so the heel lifts.