Bulgarian Split Squat (Bodyweight)
Also called Bulgarian Split Squat, Rear-Foot-Elevated Split Squat, RFESS
How to do it
Stand about one stride in front of a stable bench and place the top of one rear foot on it, keeping most pressure through the front foot. Lower the rear knee toward the floor by bending the front hip and knee, then drive through the front foot to rise. Keep the pelvis square and front knee aligned, complete the set, and repeat on the other side.
Setup
Stand about one stride in front of a stable bench and place the top of the rear foot on it. Keep the front foot fully planted, hips square, torso tall, rear knee relaxed, and front knee tracking over the toes.
Where you should feel it
Primarily through the front-leg quad and glute, with the hamstrings and calves assisting while the core and hip stabilizers control the elevated split stance. The rear leg should not drive the repetition.
When to use it
Use for equipment-free unilateral leg strength, balance, and side-to-side assessment with more front-leg demand than a standard split squat. Perform 8-20 controlled reps per side.