Bench Bulgarian Split Stretch

Muscles worked by the Bench Bulgarian Split Stretch

Primary

Hip FlexorsHip Flexor MusclesQuadsQuadriceps Femoris

Secondary

GlutesGluteus Maximus

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors, quad.

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Bench Bulgarian Split Stretch

1. Rest the top of your rear foot on a bench behind you.
2. Set the front foot flat and bend that knee.
3. Sink your hips straight down.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Hold a wall for balance if needed.
• Keep your torso upright.

At a glance

Bench Bulgarian Split Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Back Squat
• Barbell Lunge
• Barbell Reverse Lunge
• Bench Couch Stretch
• Bodyweight Squat
• Box Jump
• Box Squat
• Bulgarian Split Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bench-bulgarian-split-stretch",
  "name_en": "Bench Bulgarian Split Stretch",
  "name_de": "Bulgarische Split-Dehnung an der Bank",
  "name_es": "Estiramiento Búlgaro en Banco",
  "description_en": "A split-stance stretch with the rear foot on a bench, sinking the hips to open the hip flexors and quad.",
  "description_de": "Eine Dehnung im Schrittstand mit dem hinteren Fuß auf der Bank, bei der die Hüfte sinkt und Hüftbeuger und Quadrizeps öffnet.",
  "description_es": "Un estiramiento en zancada con el pie trasero en un banco, bajando la cadera para abrir los flexores de cadera y el cuádriceps.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hip_flexors",
    "quadriceps"
  ],
  "secondary_muscles": [
    "gluteus_maximus"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Rest the top of your rear foot on a bench behind you.",
    "Set the front foot flat and bend that knee.",
    "Sink your hips straight down.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Lege den Spann des hinteren Fußes auf eine Bank hinter dir.",
    "Stelle den vorderen Fuß flach auf und beuge das Knie.",
    "Senke die Hüfte gerade nach unten.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Apoya el empeine del pie trasero en un banco detrás de ti.",
    "Coloca el pie delantero plano y flexiona esa rodilla.",
    "Baja la cadera recto hacia abajo.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Hold a wall for balance if needed.",
    "Keep your torso upright."
  ],
  "tips_de": [
    "Halte dich bei Bedarf an einer Wand fest.",
    "Halte den Oberkörper aufrecht."
  ],
  "tips_es": [
    "Apóyate en una pared si lo necesitas.",
    "Mantén el torso erguido."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/bench-bulgarian-split-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bench-bulgarian-split-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.