Legs · Bodyweight
Bodyweight Heel Elevated Bulgarian Split Squat
How to do the bodyweight heel elevated bulgarian split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Set your rear foot on a bench behind you and place your front heel on a small wedge or plate so your toes drop below the heel. Lower straight down until your front thigh is near parallel, keeping your torso tall, then drive through the front heel to stand. Switch legs after your reps.
- 1Front-leg quad emphasis from the heel elevation keeping you upright
- 2Steady balance through the whole rep
- 3Even, controlled tempo down and up with just bodyweight
Common mistakes
- Letting the front knee cave inward
- Pushing off the back foot to stand
- Tipping forward and shifting the work off the front quad
Muscles worked
The bodyweight heel elevated bulgarian split squat mainly works the quads and glutes, with the lower back, hamstrings, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- Lower BackSupport
- HamstringsSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the bodyweight heel elevated bulgarian split squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.