{"id":466,"date":"2026-10-15T17:52:42","date_gmt":"2026-10-15T21:52:42","guid":{"rendered":"https:\/\/sansmateriel.com\/?page_id=466"},"modified":"2026-10-15T19:29:18","modified_gmt":"2026-10-15T23:29:18","slug":"fentes-bulgares","status":"publish","type":"page","link":"https:\/\/sansmateriel.com\/en\/exercices\/fentes-bulgares\/","title":{"rendered":"Bulgarian split squats"},"content":{"rendered":"

Type: Legs \u00b7 Difficulty: Advanced<\/p>\n\n\n\n

Muscles worked: front of the thighs, glutes, back of the thighs and calves.<\/p>\n\n\n\n

Bulgarian split squats are the demanding take on lunges. The back foot rests on a chair, so nearly all the bodyweight goes through the front leg. This is the step that comes after regular lunges, once those feel solid on both sides. Do them once or twice a week, in a leg session.<\/p>\n\n\n\n

The position<\/h2>\n\n\n\n
\"Animation
The full movement: the controlled descent on the front leg, then the push back up.<\/figcaption><\/figure>\n\n\n\n
\"Fentes
The top position: standing on the front leg, the top of the back foot resting on the chair.<\/figcaption><\/figure>\n\n\n\n
\"Fentes
The bottom position: the front thigh parallel to the floor, the back knee moving down toward the floor.<\/figcaption><\/figure>\n\n\n\n

The steps<\/h2>\n\n\n\n
    \n
  1. Place a sturdy chair behind you and rest the top of your back foot on the seat. Your front leg is well ahead of the chair, foot flat on the floor.<\/li>\n\n\n\n
  2. Find your balance, torso upright, hands on your hips or at your sides.<\/li>\n\n\n\n
  3. Lower yourself by bending the front knee, until the front thigh is parallel to the floor or nearly so. The back knee moves down toward the floor.<\/li>\n\n\n\n
  4. Keep the front knee over the ankle, pointing in the same direction as the foot. Most of your weight stays on the front leg.<\/li>\n\n\n\n
  5. Push through the middle and heel of the front foot to rise back to the top. Finish your reps on that leg, then switch sides.<\/li>\n<\/ol>\n\n\n\n

    Common mistakes<\/h2>\n\n\n\n
      \n
    • Standing too close to the chair: the back leg gets cramped and the front knee travels far past the foot. Move your front foot further out.<\/li>\n\n\n\n
    • Pushing off with the back leg: it is there for balance, not for the lift. The work belongs to the front leg.<\/li>\n\n\n\n
    • The front knee caving inward: keep it pointing in the direction of the toes.<\/li>\n\n\n\n
    • The torso collapsing forward: keep your chest upright and your eyes ahead.<\/li>\n\n\n\n
    • Dropping down too fast: control the descent, especially with one foot raised.<\/li>\n<\/ul>\n\n\n\n

      Adjust the difficulty<\/h2>\n\n\n\n
        \n
      • Easier: rest the back foot on a lower support, such as a step or a thick cushion, and shorten the descent to halfway. Keep a support for balance and start with 4 to 6 reps per leg.<\/li>\n\n\n\n
      • Harder: go deeper, slow the descent to three seconds, or pause for one second at the bottom.<\/li>\n\n\n\n
      • The pace: 3 sets of 5 to 8 reps per leg, with 90 seconds of rest between sets. Both legs done count as one full set.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"

        Type: Jambes \u00b7 Difficult\u00e9: Avanc\u00e9 Muscles vis\u00e9s: avant des cuisses, fessiers, arri\u00e8re des cuisses et mollets. Les fentes bulgares sont la version exigeante des fentes. Le pied arri\u00e8re repose sur une chaise, donc presque tout le poids du corps passe sur la jambe avant. C’est l’\u00e9tape qui vient apr\u00e8s les fentes classiques, quand celles-ci sont […]<\/p>\n","protected":false},"author":284886041,"featured_media":477,"parent":13,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-466","page","type-page","status-publish","has-post-thumbnail","hentry"],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/Phs3ao-7w","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/466","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/users\/284886041"}],"replies":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/comments?post=466"}],"version-history":[{"count":5,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/466\/revisions"}],"predecessor-version":[{"id":484,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/466\/revisions\/484"}],"up":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/13"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/media\/477"}],"wp:attachment":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/media?parent=466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}