Bodyweight Bulgarian Squat
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves
📋 How to Perform
- Stand about two steps in front of a bench, facing away from it.
- Reach one foot back and rest the top of it on the bench.
- Set your front foot far enough forward that you can lower straight down with your heel flat.
- Brace your core and keep your torso tall, hands at your sides or on your hips.
- Lower until your back knee nearly touches the floor; your front knee may pass your toes if your heel stays down.
- Drive through your whole front foot to stand back up.
- Finish all reps on one leg, then switch.
⚠️ Common Mistakes to Avoid
- Placing the front foot too close to the bench, which forces the front heel up and jams the knee.
- Pushing through the back foot on the bench, which shifts load off the front leg.
- Setting the bench too high, which overstretches the rear hip and tips the pelvis forward.
