Bulgarian Split Squats: Unilateral Glute Activation (3/7)

Bulgarian split squats are a challenging unilateral exercise that exposes and corrects muscle imbalances between legs. By working each leg independently, this exercise ensures equal strength development and improved balance. The elevated rear leg increases range of motion and muscle engagement, making it an excellent functional training movement that translates directly to athletic performance and everyday movements.

Method

• Stand about 2-3 feet from a bench
• Place one foot behind you on the bench
• Lower into a lunge, keeping front knee over ankle
• Drive through front heel to return to start
• Alternate legs
• Perform 3 sets of 10-12 reps per leg