Bodyweight Bulgarian Split Squats
A unilateral lower-body exercise with the rear foot elevated, emphasizing quad and glute strength, balance, mobility, and stability through a deep single-leg squat pattern.
INTERMEDIATE
Partial Single-Leg Squat
Partial Single-Leg Squat works your quadriceps, hamstrings, glutes, hip flexors, calves, and core muscles, including those in your lower back.
Demonstration Video
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Target Muscles
Instructions
- Stand on one leg with the opposite leg behind you and the knee slightly bent. Keep your hands straight in front of you.
- Squat about a quarter of the way down, bringing your back knee to the floor. Lean forward slightly, but keep your back straight, using your arms for balance. Take a break and then get up again.
Tips
- Be sure to start the squat by pushing your hips back.
- Do not use the leg that is not working for help.
- Don't stand on your toes as you descend into the squat.
Alternative Exercises
Bodyweight Walking Lunge
Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exer...
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