Strength · Level 2
Bulgarian split squat
Single-leg squat with the back foot resting on a chair.
- Suggested dose
- 3 × 8 rep per side · 75s rest
- Equipment
- Sturdy chair · or · Sturdy chair + Dumbbells · or · Step / box
- Works
- Quadriceps, Glutes, Adductors
- Pattern
- Lunge / single-leg
How to do it
- With your back to a chair, rest the top of your back foot on the seat.
- Front foot about two steps from the chair.
- Lower under control until the front thigh is almost parallel to the floor.
- Rise by pushing through the front foot.
Key points
- The front leg does the work
- Lower in 3 s
Common mistakes
- Front foot too close to the chair
- Losing balance by rushing
Why it helps your tennis
Single-leg strength and stability: every stroke leans more on one leg.
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.
- World’s greatest stretchDeep lunge, elbow toward the instep and arm opening to the sky.
- Split squatStatic lunge: you go down and up without moving your feet.