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The Bulgarian Split Squat is a unilateral lower body exercise that targets the quads, glutes, and hamstrings while challenging balance. To set up, place one foot elevated on a bench behind you, with your front foot positioned far enough forward to allow a full range of motion. Descend by bending both knees, keeping your torso upright, until your back knee hovers just above the floor. Drive through the heel of your front foot to return to the starting position, focusing on controlled movement.
Skip or adapt this movement if any of these apply — and check with a professional when in doubt.
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