Bulgarian split squat

Legsintermediaterepsbench

A split squat with the top of the rear foot resting on a knee-high bench behind you; the front leg bends to lower the hips straight down until the back knee nearly touches the floor, then the front leg drives back up.

How to do it

1. Stand about 60-90 cm in front of a bench (about 40-45 cm high), facing away from it; place the top of the left foot (laces down) on the bench.
2. Right foot flat on the floor, toes forward; torso upright or slightly forward, hands joined palms together in front of the chest (prayer position), elbows down and out.
3. Bend the right knee and hip to lower the hips straight down until the right thigh is about parallel to the floor and the left knee is 2-5 cm above the floor; right shin stays close to vertical.
4. Push through the right foot to stand back up. Both feet stay where they are for the whole set; switch legs after.

Muscles worked

Main: quads, glutes
Supporting: adductors, hamstrings