Bulgarian Heel Raise

Instructions

1. Set up for a Bulgarian split squat with your back foot supported on a bench, box, or sturdy surface behind you.

2. Step the front foot far enough forward so you can lower into the split squat with control.

3. Lower into the Bulgarian split squat and hold that position.

4. Lift the heel as high as you can with control.

5. Lower the heel back down slowly.

Common Compensations

• Do not let the front knee cave inward.

• Do not let the front foot roll inward or outward during the heel raise.

• Do not rise out of the Bulgarian split squat while doing the heel raises.

• Do not place too much weight into the back leg.

• Do not lean your chest too far forward.

• Do not rush the heel raises or bounce through them.

Extra Info

• You should feel this mostly in the calf, foot, quad, and glute of the front leg.

• You may also feel the back leg working to help support the position.

• The goal is to stay steady in the split squat while isolating controlled heel raises on the front leg.

• This exercise is more about control and endurance than lifting the heel as high as possible.

• You should not feel sharp pain in the foot, ankle, knee, hip, or low back.