Bulgarian split squats are an alternative to lunges that require you to squat with one leg in front of you and one leg elevated behind you — not to be confused with regular split squats, in which both feet are on the ground.
Bulgarian split squats work one leg at a time and require a strong core to support your body weight (as well as any additional weights you may be using) as you squat down.
It’s a great lower-body workout that’s easy to incorporate into your routine, as it requires nothing but an elevated surface.
How To Do a Bulgarian Split Squat
Find your position
Before you start a Bulgarian split squat, you’ll need to set yourself up correctly.
Stand with your back to the bench or chair you’ve chosen, bend one knee, and rest your foot on the elevated surface. The foot on your working leg should be a little bit ahead of your torso.
Align your body and squat down
Tighten your core to keep your balance, then descend into the squat until your lead leg is at a right angle. Be sure you are dropping down into your heel and pressing out of it. If you end up on your toes, move your lead foot forward a bit.
Tighten your core and stand up
Keeping your core tight, use your working leg to push into the floor and drive yourself back up. Your other leg is only there for balance (don’t worry, it will get its turn!).
Repeat
Repeat the squat eight to 12 times per leg for three sets. You can work one leg to completion and then switch, or you can change sides with every set.
If your goal is to build leg strength, consider doing the move while holding a weight You can lighten up on the reps but add a couple of extra sets to build the muscle.