Bulgarian split squat

Also known as: Chair lunge, Decline split squat.

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Technique

1. Stand a short distance away from an elevated surface, facing the other way.
2. Place one foot on that surface and place most of your weight on the front foot; this is the starting position.
3. Squat down on the front leg until the back knee almost touches the ground, or your flexibility prevents you from going lower.
4. Extend the front leg back to the starting position.

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Form tips

• Keep the front foot flat on the ground.
• The front knee moves forward, in line with the toes.
• Go as low as your flexibility allows to work the full range of motion.

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Muscles

Individual muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

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Equipment

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Appears in

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Progressions

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Regressions

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Variations

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