Own Every Range
← Back to library

VIDEO DEMO

Deep Bulgarian Split Squat

YouTube · Jack Hanrahan FitnessHow To Do Bulgarian Split Squats CorrectlyWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Deep Bulgarian Split Squat

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Place the rear foot on a bench and step the front foot far enough forward to keep the heel planted.

  2. 02
    Move

    Drop the rear knee down as the front hip and knee bend, keeping the pelvis square.

  3. 03
    Finish

    Pause at a depth you control, then drive through the front foot to stand without pushing off the bench.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

GLUTES & HIPS / 60

Long rangeLong range

Deep Bulgarian Split Squat

Sets: 3–4 · Reps: 6–10 per side

Load the glutes in deep single-leg hip flexion without giving away the pelvis.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Rear-foot support lets the front hip travel into a deep, loaded position while the glute and adductors control the descent. The bottom only counts if you can drive out without twisting or collapsing.