Legs

Bulgarian split squat

The Bulgarian split squat is a single-leg squat with your rear foot raised on a bench, loading one leg at a time.

Why it earns a spot

It trains each leg separately, which shows and fixes side-to-side gaps, and it works the quads and glutes hard with modest weight.

Stand about two feet in front of a bench and place the top of one foot on it behind you.
Hold a dumbbell in each hand at your sides, or one at your chest.
Lower straight down until your front thigh is parallel to the floor or a little deeper.
Keep your front foot flat and your torso tall, with your weight over the middle of the front foot.
Drive through the front foot to stand, then finish all reps on one leg before switching.

Standing too close to the bench, which pushes the knee far past the toe; step the front foot out further.
Pushing off the back foot; let it just balance you and make the front leg do the work.
Always starting with your stronger leg; start with the weaker one and match its reps on the other side.

Sets	Reps	Rest
2-3 per leg	6-12	90 sec-2 min

Add reps until you reach 12 each side, then add weight. Match the weaker leg rep for rep.

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