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Exercise handout — move better, feel better.
Bulgarian Split Squat
Single-leg squat with rear foot elevated. Builds unilateral leg strength and hip stability for SI joint support.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
bench
Home Options
- weight bench
No equipment? Try: bench, chair, step
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand facing away from bench
- Place rear foot on bench (top of foot or toes)
- Hop front foot forward until comfortable stance
Step 1 of 4
Lower body until front thigh is about parallel to floor
Step 2 of 4
Keep torso relatively upright
Step 3 of 4
Drive through front foot to return to start
Step 4 of 4
Complete all reps before switching legs
Breathing
- Inhale as you lower
- Exhale as you drive up
Form Cues
- Front knee tracks over toes
- Torso stays upright
- Most weight on front foot
- Control the descent
Common Mistakes to Avoid
- Front knee caving inward
- Leaning too far forward
- Not going deep enough
- Rushing the movement
Safety Information
Master split squat first. Stop if SI pain increases.
Progressions
Add dumbbells, barbell, or deficit
Regressions
Split squat with both feet on floor
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.