Bulgarian Split Squat

The technique.

1. 01

   Stand facing away from a bench, placing one foot on the bench behind you, shoelaces down.

2. 02

   Hold a dumbbell in each hand, or one in the hand opposite your front leg.

3. 03

   Keep your torso upright and core braced, lower your hips towards the floor.

4. 04

   Descend until your front thigh is parallel to the floor and your back knee hovers above the ground.

5. 05

   Drive through your front heel to return to the starting position.

What goes wrong.

• ×Leaning too far forward, shifting focus away from the glutes and quads.
• ×Knee caving inwards, stressing the knee joint.
• ×Not going deep enough, limiting range of motion and muscle activation.
• ×Using too heavy weight, compromising balance and form.
• ×Placing the front foot too close or too far from the bench.