Step by step instructions, muscle activation and variants for the Bulgarian Split Squat with Chair.
A bodyweight single-leg squat variation where the rear foot is elevated on a chair, placing greater demand on the front leg's quadriceps and glutes. The elevated rear foot increases the range of motion and challenges hip flexibility and balance simultaneously.
The Bulgarian Split Squat with Chair 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.
