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Single-Leg High Box Squat (Bulgarian style)

Learn how to properly perform the Single-Leg High Box Squat (Bulgarian style) with this complete demonstration video.

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What is the Single-Leg High Box Squat (Bulgarian style)?

The single-leg high box squat, commonly known as the Bulgarian squat, is a strength exercise that primarily targets the quadriceps, glutes, and hamstrings. Perfect for improving balance and unilateral strength, this exercise is apt for both beginners and advanced athletes. It's crucial for enhancing core and lower body stability, while also addressing muscular imbalances.

How to properly perform the Single-Leg High Box Squat (Bulgarian style)

  1. Position a box or bench behind you at a height that allows your working leg to be parallel to the floor when seated.
  2. Stand in front of the box with your back facing it, and lift one leg off the ground.
  3. Slowly lower yourself down onto the box, using the other leg to control the descent.
  4. Sit on the box momentarily, then drive through the heel of the working leg to stand back up.
  5. Repeat for the recommended number of repetitions, then switch legs.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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