Rotational Bulgarian Split Squat + a 30-Minute Full-Body Workout
The tutorial plus three exercises that train your legs, core, chest, back, and shoulders
If you’re comfortable with the Bulgarian Split Squat, this variation adds a new level of challenge through an upper-body rotation and deeper glute stretch. I covered the base exercise in detail here: Bulgarian Split Squat—if you haven’t built that one first, start there.
After the exercise tutorial, I’m showing you how this already great exercise pairs with three more exercises for a complete full-body 30-minute workout that trains your legs, core, chest, back, and shoulders. It’s an intermediate-level workout, but I’m providing the beginner options as well.
How to do it
Find your distance from the bench the same way as in the regular Bulgarian Split Squat. Sit on the bench, extend one leg straight out in front of you, and use where your heel lands as your reference point. Stand up, step forward to that spot, and place the top of your back foot flat on the bench, laces down. Your front shin should be about perpendicular to the floor, maybe slightly closer to you.
Once you’re in position, stand up straight. As you lower, rotate toward the working leg—the leg on the ground. If your right leg is in front, your right elbow travels toward your right knee. The rotation is what puts the glutes in a stretch, and it’s also what makes the balance tricky. If it feels shaky, you don’t have to rotate as far as I do in the video. Even a little rotation is a good starting point. Build it from there.
I’m holding a dumbbell in a goblet position—held at your chest with both hands, close to the body. Keep the elbows tight, not flared out, and keep your chest up the entire time. Put some padding under your back knee so it doesn’t bang on the floor.
Start with bodyweight. Once you feel stable and in control of the movement, add weight. If you can’t quite touch the ground with your back knee, go as deep as you can and always control the movement.
Sets and reps
3 sets of 7 reps per side.
The full 30-minute workout: legs, core, chest, back, and shoulders
Here are the three exercises that complete the Rotational Bulgarian Split Squat into a full-body 30-minute workout (four exercises total) that hits your legs, core, chest, back, and shoulders. Out of everything in my library, these three pair with it best. It's an intermediate-level workout, but I'm providing the beginner options as well.
