Exercises / Lunge / single leg
Bulgarian split squat
Lunge / single leg Dumbbell Complexity 5/5
Patellofemoral pain. The generator automatically excludes this movement for those clients.
Working position
Setup
Back foot on a bench behind you, front foot far enough forward to keep the shin vertical.
Execution
Lower until the back knee is near the floor, then drive up through the front foot.
Coaching cues
- Front shin close to vertical
- Most of the weight stays on the front foot
- Control the descent, do not drop
Common fault
Front foot too close to the bench, loading the knee
Fix: Step the front foot further forward, or regress to a split squat.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Biceps femoris (hamstring)Vastus lateralis (outer quad)
Regression and progression
Easier: Split squat
Harder: No harder variation recorded.
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.