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PARITER. — side by side, at the same time. Every workout is a creator’s own video, played through their official player, approved by a person before it reaches anyone. Rooms are never recorded. Training content here is general education, not medical advice.

squat · intermediate · single side

Bulgarian Split Squat

Also called: rear-foot-elevated split squat, RFESS

Lunge — front knee over the foot, back knee down

BIG-TIME Bulgarian Lunges - Leg Day Workout | EPIC Endgame Day 47 — Caroline Girvan · watch on YouTube

Coaching cues

  • Rear foot laces-down on the bench
  • Hop the front foot far enough forward
  • Drop straight down, back knee toward the floor
  • Drive through the front heel
  • A slight forward lean loads the glutes

Common mistakes

  • Standing too close to the bench and tipping forward
  • Pushing off the back foot
  • Front knee wobbling side to side
  • Short choppy reps with no depth

Take care with: knee. Members who list these injuries never see this exercise in a program.

Easier: Split Squat

Harder: Assisted Pistol Squat

← All exercises

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