Bodyweight Bulgarian Split Squat
10 reps
With your back foot on the bench, sink the front knee down, then drive up.
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QUADS
Bodyweight Bulgarian Split Squat
A single-leg squat variation with the rear foot elevated on a bench. Splitting your stance loads the front-leg quad heavily while the raised back foot adds a balance challenge. A strong bodyweight option for building lower-body strength, control and stability without any load.
How to do it
- 1
Stand facing away from a flat bench.
- 2
Balance on one leg and rest the top of your other foot on the bench behind you.
- 3
Keep your chest up and your core braced for stability.
- 4
Slowly bend your front knee, lowering until your back knee nears the floor or you reach your range limit.
- 5
Drive through your front leg to stand back up.
- 6
Finish your reps, then switch legs.