Bulgarian Split Squat
A single-leg squat that builds lower body strength and balance.
- 45 secDuration
- 1 × 8Reps
- Plyometric BoxEquipment
Muscles Targeted
- Quad
- Glutes
- Hamstring
How to Perform
- Stand facing away from a bench.
- Place one foot on the bench behind you.
- Lower until your front thigh is parallel.
- Drive through front heel to stand.
- Repeat for desired repetitions.
- Switch legs and repeat.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
Get your personalised AI plan
Kai builds a programme for your body. Free for 3 days.
Variations & Alternatives
_Thighs.jpg)
Smith Leg Press
challengingA strength exercise for legs using the Smith machine.
- Quad
- Glutes
- Hamstring
_Thighs.jpg)
Dumbbell Goblet Squat
challengingA squat variation holding a single dumbbell vertically at your chest.
- Quad
- Glutes
_Thighs.jpg)
Barbell Squat
challengingA classic compound exercise for building lower body strength.
- Quad
- Glutes
- Hamstring