Squats, lunges and legs
Bulgarian split squat
Muscles worked: Quads · glutes · balance
How to do it
- Set up. Place the rear foot on a low, stable bench and the front foot far enough forward for a balanced stance. Start without extra load if needed.
- Move. Lower by bending the front knee and hip, keeping the front foot flat. Keep the movement controlled and the knee aligned with your toes.
- Finish. Drive through the front foot to return to the starting height. Step down carefully before changing sides.
Common mistakes
- A bench or step that’s too high for your hip mobility.
- Bouncing off the back foot.
- Starting with weights before you can balance without them.
Where it appears in the member plans
Fat-Loss Foundations, Strength Builder, 12-Week Home Plan: Bodyweight, 12-Week Home Plan: Dumbbells or Band, Sports Fitness.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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