How To Do Rear Foot Elevated (Bulgarian) Split Squats

The Rear Foot Elevated Split Squat (also known as a Bulgarian Split Squat) is an advanced squat variation that builds a lot of strength in the quads and glutes. It's normal to feel a stretch in the rear leg, so depending on your level of mobility, I'd recommend moving slowly and with control.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): hips, legs, feet, core

Equipment: dumbbells, resistance band, or kettlebells, a bench or sturdy chair

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, slow and controlled, weight on front leg, slight forward lean in the trunk

Before starting:

Be sure to use a weight that is not too heavy.

1. Stand a couple feet from a bench or supported step with weights in hand (optional), and position one foot on the bench/step behind you.

2. Slightly lean the torso forward and engage the core.

3. Slowly lower yourself down towards the floor by bending both knees. Don't allow the back knee to hit the floor.

4. Exhale as you push off the front leg to return to the start. Repeat your reps on that leg before switching.