Lunge · Coached in Recomp
Bulgarian split squat
The bulgarian split squat is an intermediate lunge exercise for your quads and glutes, using dumbbells and flat bench.
- Main muscles
- Quads, Glutes
- Also works
- Hamstrings
- Equipment
- Dumbbells, Flat bench
- Level
- Intermediate
Setup
Stand about two feet in front of a bench and rest the top of your back foot on it. Dumbbells at your sides.
How to do it
- Lower straight down until your front thigh is about parallel.
- Push through the front heel to stand.
- Finish all reps, then switch legs.
Coaching cues
- Most of your weight on the front leg.
- A slight forward lean is fine.
Common mistakes
- Front foot too close to the bench.
- Bouncing off the back knee.
Barbell hip thrust 
Dumbbell Romanian deadlift 
Dumbbell step-up 
Dumbbell walking lunge 
Goblet box squat