鍛錬How to do Bulgarian split squat
Bulgarian split squat works the Glutes, quads (one leg at a time, so it's tough) with no equipment. Key cue: “Back foot just rests on the chair. Sink and stand with the front leg”
Steps
- Stand with a chair or couch behind you and rest the top of one foot on the seat
- Place your front foot about a stride and a half forward
- Bend your front knee and sink straight down
- Push through your front heel to come back up
How many: 6–10 reps per side
Muscles worked
Glutes, quads (one leg at a time, so it's tough)
Common mistakes
- Front foot too close to the chair, so the knee drifts too far forward
- Using a chair that moves and losing your balance
Easier or harder
| Easier | Split squat: keep your back foot on the floor |
|---|---|
| Harder | Take 3 sec to lower |
Build a glutes routine with a timer
More glutes exercises
SquatEasy · No equipmentWide squatEasy · No equipmentPulse squatMedium · No equipmentJump squatHard · No equipmentForward lungeMedium · No equipmentReverse lungeEasy · No equipmentSide lungeMedium · No equipmentGlute bridgeEasy · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.