Bulgarian Split Squat 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. Place your front foot far enough forward that you can lower into the split squat with control.

3. Begin lowering into the Bulgarian split squat by bending both knees.

4. Once you reach the bottom of the split squat, rise up onto the ball of the front foot into a heel raise.

5. Lower the heel back down slowly.

6. Push through the front foot to return to the top of the Bulgarian split squat.

7. Repeat the full sequence for the prescribed number of reps.

Common Compensations

• Do not let the front knee cave inward.

• Do not let the heel raise turn into the front foot rolling inward or outward.

• Do not lean your chest too far forward.

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

• Do not rush the heel raise at the bottom of the split squat.

• Do not lose balance by setting the stance too short or too narrow.

Extra Info

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

• You may also feel the back leg working for support and balance.

• The heel raise at the bottom adds extra demand to the calf, ankle stability, and foot control of the front leg.

• This exercise is usually more challenging than a regular Bulgarian split squat, so a smaller range is okay at first.

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