How to Do the Bulgarian Split Squat

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Not sure how to set up for a Bulgarian split squat?

Remember, it’s the same set up whether you elevate your back foot or place it on the floor.

Here’s the progression:

  1. Start with bodyweight with back foot on the floor to establish balance and range of motion.
  2. Then elevate the back foot and do unloaded.
  3. Next, add a DB or KB in goblet position (pictured).
  4. Hold DB/KB in OPPOSITE hand to focus on hip mobility, anti-rotation of core.
  5. Hold DB/KB in SAME hand to develop glute strength.

Happy spit squatting!

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