lunge Pattern
Bulgarian Split Squat
Primary Targetquads
Equipmentbodyweight / dumbbells
SETUP & EXECUTION
Initial Phase
- 01Place rear foot on a bench behind you.
- 02Hop front foot out to appropriate distance.
- 03Hold DBs or bodyweight.
Movement Phase
- Lower hips straight down.
- Front thigh should reach parallel.
- Drive through front heel.
Form Deviation Analysis
- ×Front knee dangerously past toe (heel lift).
- ×Too short stance (cramped).
- ×Using rear leg to push up.
Safety Protocols
Contraindicationsknee pain