Split Squat
Bulgarian Split Squat, Rear-Foot-Elevated Split Squat
Quads
Lunge
Compound
Intermediate
Set it up
Stand a stride length in front of a bench with a dumbbell in each hand.
Place the top of your rear foot on the bench, laces down.
Adjust your front foot until your front shin is close to vertical at the bottom.
Square your hips and take a breath.
What I say while you lift
Keep your weight in the front heel and midfoot.
Drop straight down — your torso stays where it is.
Let the back knee kiss the floor without resting on it.
Push the floor away with the front leg only.
What goes wrong
Standing too close to the bench, which jams the front knee.
Pushing off the back foot to get out of the bottom.
Letting the front knee cave toward the midline on the drive.
3011
default tempo
Breathe in on the way down, out as you stand.
breathing
Before you load it
If the rear ankle or knee complains, drop to a flat split stance until it settles.
Not a fit for an unhealed ankle sprain on the rear leg; use a flat split squat or a step-up instead.