Demo & instructions
Bodyweight Bulgarian Split Squat
Also known as: Rear-Foot-Elevated Split Squat, Bodyweight RFESS
Instructions
A split squat with the back foot resting on a chair, sofa or step behind you, so the front leg carries almost all of the work. It is one of the most effective leg exercises you can do with nothing but a raised surface.
- Movement
- Lunge
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–20 reps
Setup
- 1Stand a long step in front of a knee-high chair, bench or step, facing away from it.
- 2Place the top of one foot on the surface behind you and settle into a tall, stable stance.
- 3Hold the arms out or hands on hips for balance.
Execution
- 1Bend the front knee and lower the back knee toward the floor.
- 2Keep the torso upright or with a slight lean forward at the hips.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
