Bodyweight Strength · Bodyweight — Strength
Bulgarian Split Squat
Quads, glutes, single-leg strength, balance
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The Bulgarian split squat is the most effective single-leg strength exercise. Elevating the rear foot shifts nearly all the load onto the front leg, building unilateral strength that transfers directly to running, climbing, and injury prevention.
How to do it
Rear foot elevated. Front knee tracks.
Use a chair or step. Lower until back knee nears floor. Can't control it, rest standing. The elevated rear foot shifts load forward. That's the point of the setup.
- Place one foot behind you on a chair or step. Stand on the front leg
- Bend the front knee and lower until the back knee nears the floor
- Drive through the front foot to stand. Rest standing when you can't control the descent
- Front knee tracks over your toes
Variants
Easier
Lower rear foot. Hand on wall.
Use a low step. Support for balance.
Harder
Pause at the bottom. 3 seconds.
No bounce out of the hole. Hold and drive.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
