ClapMove · clapmove.com
Exercise handout — move better, feel better.
Bulgarian Split Squat (Rear Foot Elevated)
Split squat with rear foot elevated on a bench. Excellent single-leg strength and quad development.
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: Sturdy chair, Couch, Step
Dosage
3
Sets
8
Reps / Time
90 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand a few feet in front of a bench or step
- Place top of back foot on the bench
- Front foot flat on floor, far enough forward
Step 1 of 4
Lower straight down by bending both knees
Step 2 of 4
Front thigh approaches parallel to floor
Step 3 of 4
Keep torso upright
Step 4 of 4
Push through front heel to return
Breathing
- Inhale as you lower
- Exhale as you push up
Form Cues
- Majority of weight stays on front leg
- Front knee tracks over 2nd-3rd toe
- Drop straight down, don't lunge forward
- Squeeze glute at the top
Common Mistakes to Avoid
- Too much weight on back leg
- Front knee caving inward
- Leaning too far forward
- Front foot too close to bench
Safety Information
Challenging on balance. Ensure good regular split squat before progressing.
Progressions
Add dumbbells or barbell, pause at bottom, deficit
Regressions
Lower elevation, hold support, regular split squat
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.