兄弟健美俱乐部 Musclecn.com Since 2000兄弟健美俱乐部 Musclecn.com Since 2000
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Bulgarian Split Squat

Check the demo, key points and load basis before you train.

AI illustrationBulgarian Split Squat · Panel 1 Set-up: back to a flat bench, the top of the left foot on the bench, the right foot a long stride forward and flat on the floor, a dumbbell hanging at each side, torso upright (covers steps 1–2) (AI-generated illustration, not a real photo)
01 Bulgarian Split Squat · Panel 1 Set-up: back to a flat bench, the top of the left foot on the bench, the right foot a long stride forward and flat on the floor, a dumbbell hanging at each side, torso upright (covers steps 1–2) (AI-generated illustration, not a real photo)
AI illustrationBulgarian Split Squat · Panel 2 Descend: the front knee bending in a vertical descent, front shin vertical and front thigh about parallel with the floor, the rear knee close to the floor without touching it (covers step 3) (AI-generated illustration, not a real photo)
02 Bulgarian Split Squat · Panel 2 Descend: the front knee bending in a vertical descent, front shin vertical and front thigh about parallel with the floor, the rear knee close to the floor without touching it (covers step 3) (AI-generated illustration, not a real photo)
AI illustrationBulgarian Split Squat · Panel 3 Drive up: driving up through the front heel and the whole front foot back to the start, the rear foot only for balance (covers step 4) (AI-generated illustration, not a real photo)
03 Bulgarian Split Squat · Panel 3 Drive up: driving up through the front heel and the whole front foot back to the start, the rear foot only for balance (covers step 4) (AI-generated illustration, not a real photo)
AI-generated illustration · face based on the member · not a photograph

DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Step-by-step photos · 3Reviewed media · Rights: AI-generated illustration; face based on the site owner's own photos; body, equipment and background generated

Steps

  1. 01

    Stand with your back to a flat bench holding a dumbbell in each hand at your sides; place the top (or ball) of one foot on the bench behind you and step the front foot forward about one large stride, whole foot planted.

  2. 02

    Torso upright or leaning slightly forward, hips square to the front, eyes ahead; find your balance before starting.

  3. 03

    Inhale and bend the front knee to descend straight down: front shin roughly vertical with the knee over the toes, rear knee dropping toward the floor without touching, until the front thigh is about parallel to the floor.

  4. 04

    Exhale and drive through the front heel and whole foot back to the start; the rear foot only balances, do not push off the bench with the back leg.

  5. 05

    Finish the prescribed reps, then switch legs; try it bodyweight first to learn the balance before adding dumbbells.

Common mistakes

  • Front foot too close to the bench, so the front knee travels far past the toes and the rear hip is over-stretched.
  • Front knee caving in and the body tipping sideways.
  • Pushing off the bench with the rear leg.
  • Torso pitching forward excessively with a rounded back.

Before logging, know the load basis

This exercise is logged as:

Per dumbbell
Enter one dumbbell's weight; both hands work at once · Load + reps
Reps basis: recorded per side · unilateral

Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.

Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.

Training content is not medical advice. Stop if you feel unwell.