Weighted Bulgarian Split Squat

How to Perform This Exercise

1. 1 Position yourself feet shoulder-width apart, rear foot elevated on a bench.
2. 2 Keep your torso upright, gaze forward and core braced.
3. 3 Descend by pushing your hips back as if sitting down, knees tracking over toes.
4. 4 Go down at least until thighs are parallel to the floor.
5. 5 Push through your heels to rise while contracting quads and glutes.

Common Mistakes to Avoid

• Letting the knees cave inward during the movement.
• Not going deep enough, limiting muscle recruitment.
• Rounding the back instead of maintaining an upright and braced posture.

Muscles Worked

Similar Exercises

Leg Curl Machine

Hamstrings Machine

Standing Dumbbell Calf Raise

Calves Dumbbells

Hack Squat Machine

Quads / Glutes Machine