Bulgarian split squat – how to do it right
Back foot on the sofa, sink straight down.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Back foot on the sofa, big step forward.
- Sink straight down – front knee over your foot.
- Lean forward a little – weight on your front heel.
- Easier: back foot on the floor (split squat).
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. Then switch sides – BLOX tells you when.
If something niggles
Knee niggling? Then do Reverse lunges instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Band full body, Strong legs. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Prisoner squatFingertips at your temples, chest up, hips back and downJump squatSquat halfway, jump up, land softly and quietlySquat to chairTap the seat with your bottom, then push back upGoblet squatDumbbell at your chest, hips back and downEisenhorn squatBar in front of your shoulders, hips back and downBanded side stepsBand above your knees, half squat, step sideways