Bulgarian split squat
A split squat with your back foot raised on a chair that builds serious single-leg strength in the thighs and glutes.
AdvancedChairLow impactSuggested: 10 reps per side
How to do it
- Stand a long stride in front of a sturdy chair, facing away from it.
- Rest the top of your back foot on the seat behind you.
- Bend your front knee and lower your hips straight down until your front thigh is about parallel to the floor.
- Drive through your front heel to stand back up, then finish all reps before switching legs.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep most of your weight on the front foot.
- If your front heel lifts, move your front foot farther forward.
- A slight forward lean of your torso is fine.
Muscles worked
QuadsGlutesInner thighs
Lunge variations
- ReverseBeginner · No equipment
- SplitBeginner · No equipment
- CurtsyIntermediate · No equipment
- ForwardIntermediate · No equipment
- Knee driveIntermediate · No equipment
- SideIntermediate · No equipment
- LateralIntermediate · Dumbbells
- Dumbbell reverseIntermediate · Dumbbells
- Dumbbell splitIntermediate · Dumbbells
- GobletIntermediate · Dumbbells
- JumpAdvanced · No equipment
- BulgarianAdvanced · Chair
- Dumbbell BulgarianAdvanced · Dumbbells