Zirv Fitness
Strength exercise

Squat (Bulgarian Split - Bodyweight)

How to do it

  1. Stand a stride length in front of a bench and rest the top of one foot on it behind the body.
  2. Keep the front foot far enough forward that the front knee stays behind the toes at the bottom.
  3. Brace the core and lower the back knee straight down toward the floor.
  4. Keep most of the weight through the front heel to emphasize the quadriceps and gluteus maximus.
  5. Press through the front foot to extend back up to the starting position.
  6. Keep the torso upright and avoid letting the front knee cave inward during the descent.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Quads exercises

A-SkipAtlas Stone LiftAtlas Stone LoadAxle Clean and PressB-SkipBand Front Squat
Type
Strength
Equipment
Bodyweight
Primary muscles
Quadriceps, Gluteus Maximus
Measured in
Reps and weight