Eccentryx / Exercise Atlas / legs
Bulgarian split squat
Rear foot on bench, front foot forward enough to keep torso tall.
Muscles
- Primary
- quads
- Supporting
- glutes, hamstrings
Mechanics
- Pattern
- squat
- Equipment
- dumbbell, bench
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Front quad drives down; rear hip flexor stretches at the bottom.
- Progression
- Add load via dumbbells, then barbell in back-rack position.
- Regression
- Reverse lunge if bench height or balance limits range.
Watch for
- Front foot too close — torso tips forward
- Dropping straight down instead of forward-arc
- Bouncing off the bottom — loses eccentric control
Substitutions
- Reverse lunge
- Step-up
- Leg press