Bulgarian Split Squats: How to Do It and When to Progress
- Intermediate
How to do it
Place one foot behind you on a bench and the other a big step in front. Lower yourself until your front thigh is about parallel to the floor, torso upright. Push up through your front heel and switch sides after all reps.
Target range
Aim for 8 to 12 reps per side in each set.
Ready for the next step
When you reach 12 reps in every set, you are ready for the next level: Box Pistol Squats.
Where it fits
Step 4 in the Single-Leg Squat progression, which runs from easier to harder.
Related: Assisted Shrimp Squats
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.