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Bulgarian split squat and lunges

Gym (women) / Popular

Single-leg work for glutes and quads.

What coaches agree on

  • Staying upright with the knee driving forward emphasizes the quads, while hinging the torso forward with a longer stance emphasizes the glutes.
  • Back-foot position on the bench — laces flat or toes tucked under — comes down to your own ankle mobility, and either is fine.
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  • If you can't yet balance or hit full depth, build up gradually through bodyweight and simpler single-leg progressions before adding load.

Common mistakes

  • Letting the weight sink back into the rear leg, or pushing off it, instead of keeping the load on the front leg.
  • Letting the front knee cave inward under load instead of tracking it toward the toes.
  • Setting up too close to the bench, which crowds the knee, or too far away, which overstretches the hip flexors and groin.