Bulgarian Split Squat With Chair

Muscles worked

Setup

1. Stand approximately two feet in front of a sturdy chair or bench, facing away from it.
2. Reach one foot back and place the top of your foot (laces down) firmly on the center of the chair seat.
3. Hop your front foot forward until you have a wide enough stance to maintain balance and allow for a deep range of motion.
4. Engage your core and square your hips to the front.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending your front knee, keeping your weight centered in the front heel.
2. Descend until your front thigh is at least parallel to the floor, ensuring your rear knee drops straight down.
3. Exhale and drive through the mid-foot and heel of your front leg to return to the starting position.
4. Maintain a controlled 3-second descent (eccentric) followed by a 1-second upward drive.

Form checklist

• Keep your front knee tracked over your second toe; do not let it cave inward.
• Maintain a neutral spine and avoid excessive arching in your lower back.
• Ensure the rear foot is used only for balance, not for pushing the weight up.
• Keep your chest up or slightly leaned forward, depending on whether you want to target quads or glutes.

Pro tips

• To emphasize the glutes, lean your torso forward at a 30-degree angle and take a slightly wider step forward.
• To emphasize the quadriceps, keep your torso more upright and maintain a shorter stance.
• Focus on 'pulling' yourself down into the bottom position with your hip flexors to maintain tension throughout the range.

Make it harder

• Add a 2-second pause at the bottom of each repetition to increase time under tension.
• Perform '1.5 reps' by going all the way down, coming halfway up, going back down, and then standing all the way up.

Frequently asked

What muscles does the bulgarian split squat with chair work?

The bulgarian split squat with chair primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bulgarian split squat with chair?

The bulgarian split squat with chair requires no equipment — just your body weight.

Is the bulgarian split squat with chair good for beginners?

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

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