Own Every Range
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VIDEO DEMO

Bodyweight deep Bulgarian split squat

Regression of Deep Bulgarian Split Squat

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

REGRESSION · HOW TO DO IT

Bodyweight deep Bulgarian split squat

These steps are written specifically for the Bodyweight deep Bulgarian split squat. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Bodyweight deep Bulgarian split squat. Keep resistance intentionally low so position—not load—is the challenge.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

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

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

GLUTES & HIPS / 60

Long rangeLong range

Bodyweight deep Bulgarian split squat

Sets: 3–4 · Reps: 6–10 per side

Bodyweight deep Bulgarian split squat is a regression of Deep Bulgarian Split Squat. Use the written card above for its exact setup and execution.

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.