Quads · Intermediate

Bulgarian Split Squat

Quads · also Glutes, Adductors

Equipment: Dumbbell, Flat Bench

How to do it

• Stand about three feet in front of a bench, dumbbells at your sides
• Rest the top of your back foot on the bench
• Keep your chest up and your weight over your front foot
• Lower until your front thigh is about parallel to the floor
• Drive through your front foot to stand back up

Common mistake

✕ LEANING OVER THE FRONT KNEE → ✓ CHEST UP, DROP STRAIGHT DOWN

Starting point: 3 sets × 8–10 per side, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org, sussex.ac.uk, fsc.kzoo.edu.