How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Bulgarian Split Squat
Single-leg work that exposes imbalances. Rear foot on a bench.
Quads · Glutes · Dumbbell
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
How To: Bulgarian Split Squat
ScottHermanFitness
How to handle weight
Match both legs. If the weak side fails at 6, both sides work at that load. Dumbbells at the sides, not a circus overhead.
Usual programming
3 × 6–10 each.
Caution
Front heel down. Do not slam the back knee. Stand far enough that the front shin is near-vertical. Angry front knee: shorten the range or reverse-lunge instead.
Setup
Front shin vertical at the bottom, torso slightly lean, drop the back knee.
Cues
- Front heel down
- Don’t slam the back knee
- Hold the top
Common mistakes
- Standing too close to the bench
- Turning it into a lunge circus
- Holding the breath wrong
Home swap
Reverse lunge
