Own Every Range
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VIDEO DEMO

Goblet deep Bulgarian split squat

Progression of Deep Bulgarian Split Squat

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

PROGRESSION · HOW TO DO IT

Goblet deep Bulgarian split squat

These steps are written specifically for the Goblet 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 Goblet deep Bulgarian split squat. Hold one weight close to the chest and keep it centered over the working base.

  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

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  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

Goblet deep Bulgarian split squat

Sets: 3–4 · Reps: 6–10 per side

Goblet deep Bulgarian split squat is a progression 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.