squat · intermediate · single side

Bulgarian Split Squat

Name: Bulgarian Split Squat — movement demo
Uploaded: 2026-09-07T00:00:00.000Z
Channel: Pariter
Description: Lunge: front knee over the foot, back knee down

Also called: rear-foot-elevated split squat, RFESS

Lunge — front knee over the foot, back knee down

BIG-TIME Bulgarian Lunges - Leg Day Workout | EPIC Endgame Day 47 — Caroline Girvan · watch on YouTube

Coaching cues

Rear foot laces-down on the bench
Hop the front foot far enough forward
Drop straight down, back knee toward the floor
Drive through the front heel
A slight forward lean loads the glutes

Common mistakes

Standing too close to the bench and tipping forward
Pushing off the back foot
Front knee wobbling side to side
Short choppy reps with no depth

Take care with: knee. Members who list these injuries never see this exercise in a program.

Easier: Split Squat

Harder: Assisted Pistol Squat

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