Videos
Instructions
- Stand in front of a musculation bench and place your rear foot on it with the laces down.
- Position your front foot forward so that your knee stays behind your toes during the squat.
- Place both hands behind your head and engage your core.
- Lower your back knee toward the ground by bending the front leg, keeping the torso upright.
- Pause briefly at the bottom, then push through the front heel to return to the starting position.
- Repeat for the desired number of reps before switching legs.
Technical Tips
- Keep your chest up and back straight throughout the movement.
- Avoid letting the front knee collapse inward.
- Maintain balance by engaging the core and focusing on a fixed point ahead.
- Ensure the front foot is placed far enough to allow a 90-degree angle at the bottom.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale as you push back up to the starting position.
Medical restrictions
- Knee injuries or instability
- Hip joint limitations
- Lower back pain or herniated disc
The Cobra Bulgarian Split Squat is a challenging unilateral lower-body exercise that enhances leg strength, balance, and muscular control. This variation of the classic Bulgarian split squat is performed with the hands placed behind the head, increasing the demand on core stability and posture. Ideal for intermediate trainees, it effectively isolates the quadriceps and glutes while minimizing spinal load, making it a powerful addition to any bodyweight or functional training routine. By elevating the rear foot on a musculation bench, this movement promotes a deeper range of motion, maximizing the muscular engagement in the working leg. The absence of added resistance makes it accessible while still delivering strength-building benefits, especially when performed with slow, controlled reps. Additionally, it promotes proprioception and unilateral coordination, which are essential for athletic performance and injury prevention. Whether you're looking to improve single-leg strength, correct muscular imbalances, or add variety to your lower-body training, the Cobra Bulgarian Split Squat offers an effective and equipment-minimal solution.
What muscles do Cobra Bulgarian Split Squats target?
Cobra Bulgarian Split Squats primarily target the quadriceps and glutes, while also engaging the hamstrings, gluteus medius, and core for stability.
Is the Cobra Bulgarian Split Squat good for beginners?
This variation is best suited for intermediate users due to its balance and stability demands, but beginners can start with support or reduce range of motion.
Do I need equipment to perform the Cobra Bulgarian Split Squat?
You only need a musculation bench or similar elevated surface to support your rear foot; no additional weights are required.
Why place the hands behind the head in this variation?
Placing the hands behind the head shifts emphasis to posture and core engagement, increasing the challenge without adding external weight.
How can I progress with the Cobra Bulgarian Split Squat?
To progress, increase reps, add tempo control, or transition to loaded variations using dumbbells or a barbell.