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Peach & Form

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Single-leg · ●●● Difficulty 3 of 3

Bulgarian Split Squat

Gluteus maximus · quads · adductors

Rear foot elevated, torso leaning slightly forward — one of the hardest-working glute exercises there is.

Set up

  • Stand about one long stride in front of a bench, then place the top of your rear foot on it.
  • Most of your weight goes through the front heel.

How to do it

  1. 1Lean your torso forward slightly (about 20–30°).
  2. 2Lower straight down until your front thigh is about parallel to the floor.
  3. 3Drive through the front heel to stand back up, squeezing the glute.

Form cues

  • Lean forward for glutes
  • Front heel heavy
  • Back leg is just for balance

Common mistakes

  • Front foot too close (knee shoots forward)
  • Pushing off the back foot
  • Knee caving inward

Make it work for you

Easier
Split squat with both feet on the floor
Harder
Add dumbbells, or a 3-second lowering
Bodyweight
Bodyweight
Dumbbells
Dumbbell in each hand
Gym
Dumbbells or Smith machine

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