Bodyweight Strength · Bodyweight — Strength
Bulgarian Split Squat
Quads, glutes, single-leg strength, balance
Minimum Effective Dose
40s
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.
- Place your rear foot on a chair or step behind you
- Lower your back knee toward the floor
- Front knee tracks over your toes
- Drive through the front heel to stand
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.