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Bulgarian Split Squat
Demonstration
3D animation · looped · Vital Animations
Exercise Details
- Equipment
- Dumbbells + bench
- Sets & Reps
- 3 sets × 8-12 reps per side · rest 90 s
- How to do it
- Rear foot on the bench, front foot a long stride ahead; drop vertically (rear knee toward the floor), drive up through the whole front foot; slight forward lean biases the glutes.
- Common mistakes
- Front foot too close (knee hyperextends), wobbling, weight leaking onto the rear leg