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Exercise guide
Bench Bulgarian Split Stretch
A split-stance stretch with the rear foot on a bench, sinking the hips to open the hip flexors and quad.
What this exercise works
- Muscles
- hip flexors · quadriceps · gluteus maximus
- Goals
- mobility
- Equipment
- Flat bench
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Rest the top of your rear foot on a bench behind you.
- Set the front foot flat and bend that knee.
- Sink your hips straight down.
- Hold for 20 to 30 seconds, breathing steadily.
- Switch sides and repeat.
Technique cues and common mistakes
- Hold a wall for balance if needed.
- Keep your torso upright.