Bodyweight Heel Elevated Bulgarian Split Squat

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench with a small step or wedge placed where your front foot will be positioned.
2. Place the top of your rear foot (laces down) on the bench behind you.
3. Position your front foot so the heel is firmly elevated on the step or wedge while the ball of the foot remains in contact with the floor.
4. Establish a neutral spine, engage your core, and find your balance with your weight centered over the mid-foot of the front leg.

How to do it

1. Inhale and lower your hips vertically by bending both knees, allowing the front knee to track forward over the toes.
2. Descend under control until your front thigh is at least parallel to the floor or your rear knee is just above the ground.
3. Exhale and drive through the ball and heel of your front foot to return to the starting position, keeping the front knee slightly bent at the top.
4. Maintain a tempo of 3 seconds on the way down and 1 second on the way up.

Form checklist

• Keep your front knee aligned with your second and third toes to prevent inward collapse.
• Maintain a slight forward lean in the torso to keep the center of gravity over the working leg.
• Ensure the rear foot is used strictly for balance; do not push off the bench with your back leg.
• Keep your hips square to the front throughout the entire range of motion.

Pro tips

• Focus on 'sitting' into the front hip to maximize glute stretch at the bottom of the movement.
• Pause for one second at the bottom of the rep to eliminate momentum and maximize quadriceps tension.
• Think about driving the floor away from you rather than just standing up to improve mind-muscle connection.

Make it harder

• Implement a '1.5 rep' scheme: descend fully, rise halfway, descend again, and then return to the top.
• Add a pause at the bottom of each rep or increase the eccentric (lowering) phase to 5 seconds.

Frequently asked

What muscles does the bodyweight heel elevated bulgarian split squat work?

The bodyweight heel elevated bulgarian split squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bodyweight heel elevated bulgarian split squat?

The bodyweight heel elevated bulgarian split squat requires no equipment — just your body weight.

Is the bodyweight heel elevated bulgarian split squat good for beginners?

The bodyweight heel elevated bulgarian split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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