Bulgarian squat

QuadsGlutes

🔧 no equipment ↕ Squat 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand facing a bench. Place the top of one foot on the bench, extend your leg, and keep your chest up, core engaged. Lower your hips by bending your front knee until your thigh is parallel to the ground, ensuring your knee doesn't extend past your toes. Push through your front heel to return to the starting position. Repeat on both legs.

Tips

Maintain a straight back. Align your front knee with your toes. Engage your core for balance. Start with bodyweight. Use a mirror or partner to check form. Adjust bench distance for full range of motion.

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