Execution
How to do it
- 01
Stand in a split stance, one foot forward and the other behind on the ball of the foot, with one hand on a stable support for balance.
- 02
Keep your torso upright and lower yourself by bringing your back knee toward the floor.
- 03
Stop just before your back knee touches the floor.
- 04
Push through your front foot to stand back up, then finish all the reps on this side before switching legs.
Pulling on the support to stand up: your hand is only there for balance, the front leg does the work.
Back foot on the floor rather than on a bench, with a hand support for balance. Sources: ACE — Bulgarian Split Squat. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
The support changes the difficulty without erasing the structure of the movement; it makes the variant more repeatable for a given calibration.
If no stable support exists, the engine does not replace it with any piece of furniture: it chooses another knee-dominant movement.
Real requirements
Configurations kept genuinely separate
Bodyweight
6–12 repetitions- Equipment
- Bodyweight
- Supports and space
- a stable hand support
- Setup
- 35 s
- Planned work
- 70 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 130–450 s