Bulgarian Split Squat October 10, 2026 Great single-leg exercise for building strength, balance, and control. All you need is a bench. Start by sitting on the bench with one leg extended in front of you. This gives you a good starting point for your front foot position. Stand up and place your back foot on the bench, resting on your toes. Keep most of your weight on the front leg. The back leg is there for support. Lower yourself until your front thigh is around parallel to the ground, similar to a lunge. Drive through the front leg to return to standing. Keep your back foot on the bench until you complete the set. Do: 2–4 sets 3–8 reps per leg Stay balanced. Control the descent. Let the front leg do the work. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Accessory Share this post Share Copy link Opens your share menu — including Instagram Stories.
Great single-leg exercise for building strength, balance, and control.
All you need is a bench.
Start by sitting on the bench with one leg extended in front of you. This gives you a good starting point for your front foot position.
Stand up and place your back foot on the bench, resting on your toes.
Keep most of your weight on the front leg. The back leg is there for support.
Lower yourself until your front thigh is around parallel to the ground, similar to a lunge.
Drive through the front leg to return to standing.
Keep your back foot on the bench until you complete the set.
Do:
Stay balanced. Control the descent. Let the front leg do the work.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.