Videos
Instructions
- Stand facing away from a bench and place one foot on it, laces down.
- Position your front foot far enough to create a 90-degree angle at the bottom.
- Lower your back knee toward the floor by bending your front leg.
- Descend until your front thigh is parallel to the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat all reps on one leg before switching sides.
Technical Tips
- Keep your chest up and spine neutral throughout the movement.
- Ensure your front knee stays aligned over your ankle.
- Engage your core for balance and stability.
- Avoid pushing off with the back leg; drive through the front heel.
Breathing Tips
- Inhale as you lower your body.
- Exhale as you push back up to the starting position.
Medical restrictions
- Knee injuries or patellofemoral pain syndrome
- Hip labral tears or impingement
- Balance disorders or vestibular dysfunction
- Recent ankle sprains or instability
The Bulgarian Split Squat is a powerful lower-body exercise that isolates each leg to improve strength, balance, and muscle symmetry. By elevating the rear foot on a bench, this unilateral movement targets the quadriceps and glutes of the leading leg with increased range of motion and intensity compared to traditional squats. This setup reduces strain on the lower back and promotes joint stability, making it ideal for athletes and fitness enthusiasts aiming to develop single-leg strength and enhance lower-body mobility. The exercise also engages the hamstrings, core, and hip stabilizers, providing a comprehensive workout that supports athletic performance and functional movement. Its versatility allows for progression with added weights or modification for bodyweight-only routines, fitting seamlessly into strength training, hypertrophy, or rehabilitation programs. Whether you're looking to correct muscle imbalances, build stronger legs, or increase balance and coordination, the Bulgarian Split Squat offers high returns with minimal equipment.
What muscles does the Bulgarian Split Squat work?
The Bulgarian Split Squat primarily targets the quadriceps and glutes, while also working the hamstrings, core, and hip stabilizers for improved strength and balance.
Is the Bulgarian Split Squat better than regular squats?
The Bulgarian Split Squat offers unique benefits over regular squats by isolating each leg, improving balance, and reducing lower back strain, making it ideal for correcting imbalances and building single-leg strength.
Can beginners do Bulgarian Split Squats?
Yes, beginners can perform Bulgarian Split Squats using just bodyweight and a stable bench, focusing on proper form before adding weights or increasing difficulty.
How high should the bench be for a Bulgarian Split Squat?
The bench should be around knee-height to ensure proper hip alignment and depth without compromising balance or form during the Bulgarian Split Squat.
Why do I lose balance during Bulgarian Split Squats?
Losing balance during Bulgarian Split Squats is often due to poor core engagement or foot placement; keep your core tight and front foot far enough forward for stability.