BULGARIAN SPLIT SQUAT
Rear-foot elevated split squat. Unilateral lower body strength with significant quad and glute demand.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Place the rear foot on a bench or elevated surface behind you.
- 2
Front foot far enough forward that the shin stays vertical at the bottom.
- 3
Hold dumbbells at your sides or a barbell on your back.
- 4
Descend until the rear knee approaches the floor.
- 5
Drive through the front heel to stand.
- 6
Complete all reps on one side before switching.
THE STANDARD
Rear knee must approach the floor each rep. Front shin stays vertical. No forward lean of the torso.
COACHING CUES
COMMON MISTAKES
Front foot too close — causes the knee to travel excessively forward.
Torso collapsing forward — maintain an upright position.
Rushing through reps — control the descent.
SCALING / SUBSTITUTIONS
Bodyweight only to learn the movement pattern.
Reduce the height of the rear foot elevation.
Standard split squat (no elevation) as a regression.
300WOD APPLICATION
The Bulgarian split squat appears at Elite Standard as a unilateral lower body option. It addresses strength imbalances between legs.
EXERCISE INTELLIGENCE
Unilateral movements like the Bulgarian split squat are used in the 300WOD system to identify and correct left-right strength asymmetries.