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Bulgarian Split Squat

A split squat with the back foot raised on a chair or couch.

Category: red

Levels: Beginner to Elite

How to do it

1. Rear foot rests on a couch or chair, front foot a long step ahead.
2. Drop straight down until the front thigh is level.
3. Drive through the front heel to stand. Switch legs each set.

Muscles worked

Quads, glutes, hip stability

Easier version

Use a shorter range or hold a wall for balance.

Harder version

Lower for 3 seconds and pause at the bottom.

Common mistake

Standing too close to the back foot support so the knee drifts far forward.

Safety

Rest your rear foot on something stable, keep your front knee over your toes, and stop if you feel pain in either knee.

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Split squat · 8–10 reps each side
2. Intermediate: Bulgarian split squat, rear foot on a chair · 6–10 reps each side
3. Advanced: Bulgarian split squat with a 3 s pause, or skater squat · 6–8 reps each side
4. Pro: Sissy squat, holding a door frame · 6–10 reps
5. Elite: Shrimp squat · 3–6 reps each side