Bulgarian Split Squat

How to perform it

1. 1Preparation and positioning. Set the front foot, rest the rear foot stably on the bench/pad, dumbbells at your sides. Pelvis facing forward, but not forced perfectly square. Front tripod foot actively engaged.
2. 2Starting position. An upright to slightly leaned-forward torso depending on goal/proportions; the front leg carries most of the load. A steady gaze; dumbbells calm.
3. 3Concentric phase. Press the front foot into the floor, extending hip and knee together. The rear leg doesn't actively push off. The knee tracks the foot's direction; the pelvis stays controlled.
4. 4End position / lockout. The front hip/knee controlledly extended, without a balance shift or a rear push-off. Stabilize before the next rep.
5. 5Eccentric phase. Lower over 3 seconds, roughly vertical or slightly forward. The front knee may travel forward under control; the rear knee moves toward the floor. Depth ends before pelvis rotation, loss of foot contact, or pain.
6. 6Breathing and bracing. Inhale/brace before lowering; exhale on the way up. Keep the dumbbells close and still, not swinging.
7. 7Valid rep. A reproducible depth, the front foot fully loaded, no rear push-off or hop, a stable frontal plane, and a full controlled lockout.

Common mistakes

• Stance too short

  Fix: Move the front foot forward step by step — depth and balance are fighting each other otherwise.

• Pushing off with the rear leg

  Fix: Aim for a strong "front leg does the work" feel, without claiming an exact load split.

• Pelvis rotating

  Fix: Reduce the load and widen the stance slightly.

• Dumbbells swinging

  Fix: Keep the arms long and controlled.

Safety

• Older adults: balance and fall risk — consider hand assistance or the leg press instead.
• Hip and knee: deep single-leg loaded flexion — use a cleared range of motion.
• Balance is the central demand here — use stable hand assistance or an alternative if unsteady.
• Reduced bone density: dumbbell drop or fall risk — get professional clearance.

Progressions & alternatives

• regression45-degree Leg Press— Guided bilateral leg loading, if balance or grip is the limiter.
• progressionPistol Squat— A standalone mobility/balance skill — not a linear load progression from this exercise.
• alternativeHigh-bar Back Squat— Bilateral max-strength work, depending on goal or specificity.
• prerequisitePistol Squat— Builds a single-leg strength base — pistol-specific mobility is trained separately.