Bulgarian Split Squat

Why Do It?

This is perhaps the most hated and most effective leg exercise in existence. It isolates the front leg, forcing it to work without the help of the back leg (mostly). It corrects imbalances and builds immense strength in the glutes and quads.

Execution

1. Place the top of your rear foot on a bench or box behind you.
2. Hop your front foot out until you are in a long lunge stance.
3. Lower your back knee toward the floor while keeping your chest up.
4. Drive through the front heel to return to the start.
5. Keep the majority of your weight on the front leg $(80/20 rule)$.

Common Mistakes

• Thinking about it too much (just do the work).
• Letting the front heel lift off the ground.
• Hyperextending the lower back at the bottom.