It works your thighs, buttocks, and the muscles that help you keep your balance.

Adding weight plates makes the exercise harder, building more strength and improving your balance and coordination.

Because you work one leg at a time, it's good for fixing any muscle imbalances you might have in your legs.

The BSS helps you build stronger and more powerful legs, which is helpful for athletes and anyone who wants to improve their fitness.

To do the exercise, you stand with one foot on a bench or chair behind you, and the other foot flat on the floor in front.

Then you lower yourself down, bending your front knee, until it's almost touching the floor. Keep your back straight.

You can hold weights in your hands to make the exercise more challenging.

Remember to do the same number of repetitions on both legs to avoid creating imbalances.

If you are new to this exercise, start with no weight and gradually increase the weight as you get stronger.

Improves balance: Because you stand on one leg, this exercise helps you balance better. This is important for preventing falls and improving coordination.

Increases flexibility: The movement stretches your hips and legs, making them more flexible. This can help you move more easily and prevent stiffness.

Helps prevent injuries: Strengthening your leg muscles makes them less likely to get hurt during other activities or exercises. Stronger legs mean fewer injuries.

Makes you a better athlete: All the benefits above – stronger legs, better balance, increased flexibility, and injury prevention – add up to improved athletic performance. You'll be able to jump higher, run faster, and perform better in sports.

Stand a short distance from a bench or sturdy platform. Hold a weight plate in each hand.

Extend one leg behind you, resting the top of your foot on the bench. Make sure your leg is straight.

Keeping your back straight and your stomach muscles tight, slowly bend your front knee. Imagine a straight line from your knee to your ankle.

Go down until your front thigh is even with the ground. Don't let your knee go past your toes.

Push up using your front foot, returning to your starting position. Use your front heel to help you push up.

Do this several times before switching legs. Aim for the same number of times on each leg.

Important tip: Use lighter weights at first to get used to the movement. This will help you avoid hurting yourself. Gradually increase the weight as you get stronger.

It works your quads (front of thighs), hamstrings (back of thighs), and glutes (buttocks).

Here are some ways to change up your BSS workout:

Dumbbell Split Squats: Use dumbbells instead of weight plates. This can feel more natural and let you move your legs a bit more freely. It also helps you get better at balancing.

Barbell Split Squats: A barbell adds more weight, making your leg muscles work harder and get stronger. This also helps with balance and coordination.

Single-Leg Split Squats with a Resistance Band: Adding a resistance band makes the exercise harder and helps your leg muscles work more. It also improves your balance and strengthens the smaller muscles that help keep you steady.

All these exercises work the same main muscles, but each one offers something a little different. Try them all to find what you like best!

Dumbbell Split Squats: This is very similar, but uses dumbbells instead of plates. It's easier to control, helping you improve your balance as you work each leg separately. This is a good starting point if you're new to split squats.

Single-Leg Split Squats with a Resistance Band: Adding a resistance band makes this exercise harder and requires you to use your core muscles more. It's great for improving your balance and coordination – making you stronger in everyday life.

Dumbbell Goblet Split Squats with a Raised Front Foot: Putting your front foot on something higher (like a small step) makes the exercise harder and really works your quads. Holding the dumbbell close to your chest also helps your core stay strong.

Each of these exercises works your legs in a slightly different way. Try them all to see which ones you like best and which ones help you reach your fitness goals!

Don't lean too far forward: Stand tall! Keep your chest up and your back straight. Leaning too far forward shifts your weight and makes the exercise harder on your lower back, increasing the risk of pain.

Choose the right weight: Start with a weight that lets you do the exercise correctly. If you start to feel your form slipping (like your knee caving or your back rounding), immediately lower the weight. It's better to use a lighter weight and do it right than to use a heavier weight and get hurt.

Keep your back straight: Maintain a neutral spine throughout the movement, avoiding excessive arching or rounding of the back. This protects your back from strain and ensures proper muscle engagement.

Control the movement: Don't rush! Go slowly and deliberately through each repetition, focusing on maintaining good form. Controlled movements help prevent injuries and maximize the benefits of the exercise.

It helps you get better balance and control of your body.

To do it right, stand with one foot on a bench behind you, and hold weights.

Keep your front knee behind your toes as you lower down, and push back up.

Make sure your back is straight and your core is tight.

Start with lighter weights to learn the correct form before adding more weight.

Do the same number of reps on each leg to keep your body balanced.

If you feel pain, stop and check your form. You might be doing something wrong.

This exercise works many leg muscles at once: your quads, hamstrings, and glutes.

Doing Bulgarian split squats regularly can improve your athletic performance and everyday activities.