Bulgarian Split Squat

UNILATERAL · BOTH PATHS

Why it matters · Operator The rear-foot-elevated split squat loads one leg at a time, exposing and correcting the imbalances a barbell hides, and builds the single-leg strength behind climbing, lunging, and driving up a grade under a pack. It also delivers a serious training effect with far less spinal load than the back squat, which protects the back across a heavy program.

Why it matters · Longevity Single-leg strength and balance are what stairs, curbs, and uneven ground actually demand, and they are the first capacities to fade into a shuffle with age. The split squat trains both at once, under load, with a stability challenge the bilateral squat never provides.

Form cues

• Rear foot up on a bench, front foot far enough forward that the knee stays over the mid-foot
• Hold dumbbells at the sides, or a barbell on the back, or two bells in the rack
• Lower straight down until the back knee nearly touches, the front thigh at parallel
• Drive through the front heel to stand; keep the torso tall and the hips square
• Complete all reps on one leg, then switch

Common errors

• The front foot too close, driving the knee far past the toes and stressing it
• Listing to one side instead of staying square and stacked
• Bouncing out of the bottom instead of controlling the descent

Path A scaling Start with bodyweight or light dumbbells, holding a rack or wall for balance if needed. Build clean, controlled reps each side and a tall finish before adding load.

Path B scaling Load with heavy dumbbells or a barbell for moderate reps each side. Progress the load as control allows, and add a slow descent or a pause at the bottom. This is a primary leg builder, not just an accessory.