The Bulgarian split squat is a single-leg exercise performed by elevating one foot on a bench or box behind you while squatting with the other leg. Here is a step-by-step guide on how to do the Bulgarian split squat properly: Setup:

• Place a bench or box behind you at about knee height.
• Stand a few feet in front of the bench and place the top of one foot (laces facing down) on the bench.
• Position the front foot so that when you squat down, the knee stays behind the toes and the back knee lowers toward the floor.
• Keep your spine neutral and chest open for good posture.

Movement:

• Lower your body by bending your front knee and hip, allowing the back knee to bend and come close to the floor.
• Keep your front foot flat and spread the weight evenly across it.
• Lean your torso slightly forward if you want to emphasize glutes more, or keep it upright to focus more on quads.
• Push through the heel of your front foot to return to the starting position.
• Keep your rear foot relaxed on the bench without putting too much weight on it.

Tips:

• Start without weights for balance and form.
• You can hold dumbbells by your sides or at chest height, or use a barbell on your back for added resistance.
• Avoid letting your front knee go past your toes.
• Maintain a slight forward lean with a neutral spine; avoid rounding your back.
• Fix your eyes on a point in front of you if balance is difficult.

This exercise primarily targets the quadriceps and glutes, with some activation in hamstrings. It is great for building unilateral leg strength, balance, and mobility.