Bodyweight Bulgarian Split Squat

Place the top of your back foot on a bench and find your balance on your front foot. Adjust your distance from the bench so you can keep enough weight on the front foot.

Bend your front knee and hip together as you lower straight down. Keep your hips facing forward and let the back foot provide only light balance support.

Drive through the whole front foot to return to your starting height. Keep your core braced so your torso and hips do not sway side to side.

Feel the work in the front quad and glute. If your back leg is doing too much, move your front foot slightly farther away and shift your balance forward.

If your front foot is too close to the bench, your knee may shoot forward and your balance can break down. Prioritize a stable whole-foot connection over reaching excessive depth.

Inhale as you lower and exhale as you drive up through the front foot. Bracing with your breath makes it easier to keep your hips facing forward in this single-leg movement.

Start with a low bench or step and learn the balance first. Keep the same front-foot position and range of motion until the set on that side is complete.