Bulgarian Split Squat
How to do it
- Stand about two feet in front of a bench with a dumbbell in each hand.
- Place the top of your rear foot on the bench behind you.
- Lower straight down until your front thigh is parallel and your back knee is near the floor.
- Drive through your front heel to stand.
- Set your front foot far enough forward that the knee stays over your mid-foot.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 90%
- Glutes 70%
- Adductors (inner thigh) 40%
- Hamstrings 30%
- Abs 20%
- Calves 20%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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