Exercises / Bulgarian split squat

Bulgarian split squat GIF

Bulgarian split squat animation with the worked muscles highlighted, female figure

Figure

Colour and background options arrive for this exercise in the next update.

Worked muscles

QuadricepsMusculus quadriceps femoris
GlutesMusculus gluteus maximus
HamstringsMusculi ischiocrurales

Equipment: No equipment
Level: intermediate
Loop: One repetition, 2.8 seconds

Get this animation

Part of the squat pack, all 13 squat variations: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the squat pack, $29 Whole library, $249

From the API

GET one exercise

curl https://api.exercisegif.com/v1/exercises/bulgarian-split-squat \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a bulgarian split squat

Rear foot on bench behind you
Front foot forward
Lower until front thigh parallel
Drive up through front heel
Complete reps, switch legs

Form tips

Most weight on front leg
Torso stays upright
Front knee tracks over toes
Go deep for glute activation
Balance is challenging at first