How to perform Bodyweight Bulgarian Split Squat with proper form

Starting Position

1. Setup: Stand a couple of feet in front of a bench or knee-height platform, facing away from it.
2. Rear Foot: Place the top of your rear foot on the bench behind you.
3. Front Foot: Position your front foot far enough forward that the knee stays over the ankle at the bottom.

Movement

1. Lowering Phase:

   • Bend the front knee and lower straight down until the front thigh is roughly parallel to the floor.
   • Keep your torso upright or leaning slightly forward, front knee tracking over the toes.

2. Raising Phase:

   • Drive through the front foot to push back up to the starting position.

Key Points

• Most of the weight stays on the front leg - the rear leg is for balance, not for pushing.
• Keep the front knee in line with the toes; do not let it cave inward.
• Stay in the split stance for the whole set rather than stepping the feet together between reps.