Rear-foot-raised split squat
Also called Bulgarian split squat, rear foot elevated split squat
- Works
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Inner thigh · adductors
- Needs
- No equipment
Setup
Stand a long step in front of a bench or sturdy chair, facing away from it. Put the top of one foot on the seat behind you.
Steps
- Keep your chest up.
- Bend your front knee and lower your back knee toward the floor.
- Push through the front foot to rise.
- Do all reps, then change legs.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
Strongly in the front of the thigh and the buttock of the front leg.
Common mistakes
- Standing too close to the bench.
- Pushing with the back leg.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.