How to Do the Perfect Bulgarian Split Squat (Complete Guide)

Perfect Bulgarian Split Squat Technique

The Bulgarian split squat is an advanced unilateral exercise that builds single-leg strength, balance, and stability. It targets your quadriceps, glutes, and calves while exposing and correcting imbalances between legs. ChAIron's AI coaching ensures perfect form and optimal muscle activation.

Step-by-Step Form Guide

Setup Position:Stand 2-3 feet in front of a bench or elevated surface, facing away from it
Foot Placement:Place the top of your rear foot on the bench, keeping most weight on your front leg
Descent:Lower your body by bending your front knee, keeping torso upright and weight centered
Drive Up:Push through your front heel to return to starting position, engaging glutes and quads

Common Mistakes to Avoid

Placing too much weight on the rear foot
Leaning forward excessively during descent
Allowing front knee to cave inward
Standing too close or too far from the bench
Pushing off with the rear leg instead of the front

AI Coaching Benefits

Weight distribution between front and rear legs
Knee tracking and alignment optimization
Torso position and balance corrections
Range of motion and depth consistency
Bilateral strength balance assessment

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