Execution
How to do it
- 01
Stand in a split stance, one foot forward and the other behind on the ball of the foot, feet hip-width apart.
- 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 up, then switch legs after the set.
Losing balance by placing your feet on one line: keep them hip-width apart.
Back foot on the floor rather than on a bench. 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
It brings single-leg work without travelling and without load, with a short setup.
When support is needed to keep the variant controllable, the assisted version is more honest than a degraded free set.
Real requirements
Configurations kept genuinely separate
Bodyweight
6–12 repetitions- Equipment
- Bodyweight
- Supports and space
- No additional support declared
- Setup
- 30 s
- Planned work
- 70 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 125–445 s