> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Weighted bulgarian split squat
> Intermediate · Dynamic · Unilateral. Strength, balance
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 21 s |
## Technique
1. Hold weights in your hands and place one foot behind you on an elevated surface.
2. Squat down on the front leg until the back knee is near the ground.
3. Drive through the front heel to push back up to the starting position.
## Form tips
* Keep your torso upright and your front foot flat on the floor.
**Logging:** Weight used on one side. Repetitions done on one side.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
## Progressions
Intermediate
## Regressions
Novice
Beginner
Novice
Novice
## Variations
Novice
Novice
Novice
Intermediate
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/weighted-bulgarian-split-squat-e133). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
