About this exercise
A bodyweight unilateral squat where the front heel is elevated on a platform, shifting greater emphasis onto the quadriceps, while the rear foot is raised on a bench in the traditional Bulgarian split squat fashion.
Bodyweight Heel Elevated Bulgarian Split Squat
Step by step instructions, muscle activation and variants for the Bodyweight Heel Elevated Bulgarian Split Squat.
MediumGlutesQuadriceps
How to Perform
- Place a small platform, step, or weight plate under your front heel, and position a bench behind you
- Stand on the elevated heel with your front foot and place the top of your rear foot on the bench
- Hold your arms out in front or cross them at your chest for balance
- Lower your body by bending the front knee until your rear knee nearly touches the floor
- Keep your torso upright and front knee tracking over your toes
- Drive through the front heel to press back up to the starting position
- Complete all reps on one side before switching legs
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCore
Common Mistakes
Common mistakes content is coming soon.
About the Bodyweight Heel Elevated Bulgarian Split Squat
The Bodyweight Heel Elevated Bulgarian Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore