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Bulgarian split squats, illustrated in 3 steps
Stand in front of a stable chair and place one foot on it behind you.

Hips

Bulgarian split squats

A simple move for your legs and hips, done standing up. About 25 seconds each side.

Position
Standing
Equipment
A sturdy chair
Time
About 25 seconds each side
Works
legs and hips

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How to do bulgarian split squats

  1. Set

    Stand in front of a stable chair and place one foot on it behind you.

  2. 1

    Set the top of one foot on the chair behind you.

  3. 2

    Lower your back knee toward the floor.

  4. 3

    Press through the front foot to stand.

  5. Switch sides and repeat.

Take care. Use a stable chair and keep the movement slow.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration adapted from Everkinetic / Workout Guide by Bryl Lim, shared under CC BY-SA 4.0.