Bulgarian Split Squat (Cable)
Also called Cable Bulgarian Split Squat, Cable Rear-Foot-Elevated Split Squat
How to do it
Connect a belt or matched handles to a low cable, face away, stand about one stride in front of a stable bench, and place the top of one rear foot on it. Lower the rear knee toward the floor, then drive through the front foot to rise against continuous tension. Keep the pelvis square and front knee aligned, complete the set, and repeat on the other side.
Setup
Position a stable bench in front of the low pulley and connect a secure belt or matched handles. Face away, place the rear foot on the bench, keep the front foot planted, cable centered, hips square, and torso braced.
Where you should feel it
Primarily through the front-leg quad and glute under continuous cable tension, with the hamstrings and calves assisting while the core and hip stabilizers control the elevated stance.
When to use it
Use for unilateral leg hypertrophy with continuous resistance and less spinal loading than a barbell. Perform 8-15 controlled reps per side.