Raised Rear Squat / Bulgarian Split Squat
Having your rear leg raised, resting your toes on a secure step box, will increase the workload to your front leg, the higher the step box, the harder the exercise.
Commence the exercise with your foot firmly on a secure step box, holding a suitably weighted barbell across your shoulders, either to your front or rear.
Keeping your back straight, lower down vertically to the floor, aiming to take your front thigh parallel to the floor, keeping your front knee inline with your toes, but never passing them.
If your using a low bench, your rear knee should almost touch the floor, using a higher bench will give a greater range of movement, however balance can become a problem.
Keeping your abdominal muscles contracted, exhale and return back to your starting position, focus on keeping the movement through your bodies vertical line, avoiding any leaning forward or back movement.
Repeat for desired amount of reps, and then perform with opposite leg at the rear. Always make a note that because both legs are working throughout the exercise, you may not be able to perform as many reps when you change legs.
This exercise is often called the Bulgarian Split Lunge or Raised Rear Squat.
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FRONT VIEW
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START
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FINISH
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