Bodyweight Training

Bulgarian Split Squat (using chair) exercise

The Bulgarian split squat is a challenging unilateral leg exercise that builds strength, stability, and balance. By elevating the rear foot on a chair or bench, this movement isolates each leg individually, targeting the quads, glutes, and hamstrings. It also engages your core to maintain balance and posture, making it an ideal bodyweight exercise for lower body development.

Bulgarian Split Squat (using chair) exercise demonstration

How to perform Bulgarian Split Squat (using chair)

  1. Stand a few feet in front of a chair or bench with your back to it.
  2. Lift one foot and place it on the chair behind you with the top of your foot facing down.
  3. Keep your front foot flat on the ground and your torso upright.
  4. Bend your front knee and lower your body until your front thigh is parallel to the floor.
  5. Make sure your front knee stays in line with your toes and doesn’t extend past them.
  6. Push through your front heel to return to the starting position.
  7. Complete all reps on one leg, then switch to the other.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

Reconnecting Hang tight. If this session expired, the page will refresh automatically.