Split squat with a bench

Bulgarian Split Squat

Front foot planted. Back foot on a bench. Drop the back knee. Stand up through the front heel. This is a lunge that does not walk away.

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Hunter: I hate these in the way that means they work. I use a low box if a full bench wrecks my hip. I count each leg. I do not rush the weak side.

Cues

Back foot on a bench or a low box. Laces down. Not a death grip with the toes.
Front foot far enough that the shin stays mostly vertical at the bottom.
Tall chest. Light brace.
Drop the back knee toward the floor. Front heel stays down.
Push the front floor away. Do not spring off the back foot.

Setup

Bodyweight first. Then dumbbells at your sides. Upper Lower uses these on Lower A after a squat and an RDL. 3 sets of 8-10 each side. Hold the bells like a farmer carry: quiet shoulders.

After the back squat

The squat trained two legs. This trains one. If your reverse lunge already looks quiet, this is the next split stance. Log each side. Matching last week beats matching the person next to you.

Bench height

A low box is kinder. A full bench is the usual gym option. If the hip of the back leg yells, lower the back foot. This page is coaching, not a clinic. Stop if something is sharp.

No bench

Reverse lunges in place. Same idea. Log reverse lunges. Do not call them Bulgarian because you watched a video at home.

Common misses

Front foot too close so the knee dives. Pushing off the bench like a kick. Leaning onto the front thigh. Bouncing. Also: loading both 50s in week one because a feed said so.

FAQ

Dumbbells or a bar?

Dumbbells at your sides are the default. A bar on the back is later and fussier. Log the tool.

How far forward is the front foot?

Far enough that the heel stays down and the knee tracks. Too close is a dive. Too far is a stretch you cannot stand up from.

Log Bulgarian split squats in the free Vitality Engine. Count each leg. Write the load.

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