How to Do Bulgarian Split Squat Stretch

Bulgarian Split Squat Stretch is a quads exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bulgarian Split Squat Stretch

  1. 01Stand facing away from a bench or step and place the top of the rear foot onto the elevated surface.
  2. 02Hop the front foot forward until the shin is vertical and the torso is upright.
  3. 03Lower the rear knee toward the floor until a deep stretch is felt in the front of the elevated thigh.
  4. 04Hold the upright trunk position and breathe deeply into the diaphragm for thirty seconds.
  5. 05Drive back up through the front heel to exit the stretch safely.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bulgarian Split Squat Stretch

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Squeeze the glute of the trailing leg to deepen the stretch in the hip flexor and prevent excessive lumbar arching.

Same coaching engine used inside the A90 app

05 / FAQ

Bulgarian Split Squat Stretch questions

What muscles does Bulgarian Split Squat Stretch work?

Bulgarian Split Squat Stretch is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Bulgarian Split Squat Stretch correctly?

Stand facing away from a bench or step and place the top of the rear foot onto the elevated surface. Hop the front foot forward until the shin is vertical and the torso is upright. Lower the rear knee toward the floor until a deep stretch is felt in the front of the elevated thigh. Hold the upright trunk position and breathe deeply into the diaphragm for thirty seconds. Drive back up through the front heel to exit the stretch safely.

What is the A90 coach tip for Bulgarian Split Squat Stretch?

Squeeze the glute of the trailing leg to deepen the stretch in the hip flexor and prevent excessive lumbar arching.

Is Bulgarian Split Squat Stretch suitable for beginners?

Bulgarian Split Squat Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bulgarian Split Squat Stretch?

No. Bulgarian Split Squat Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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