Videos
Instructions
- Stand a few feet in front of a musculation bench and place one foot behind you on the bench.
- Hold a kettlebell in each hand with arms fully extended at your sides.
- Lower your body by bending the front knee until the thigh is parallel to the floor.
- Keep the chest upright and core engaged throughout the movement.
- Push through the front heel to return to the starting position.
- Repeat for desired reps, then switch sides.
Technical Tips
- Keep your front knee aligned with your toes to avoid valgus collapse.
- Do not let the back leg dominate the movement; focus on driving with the front leg.
- Keep your torso upright and avoid leaning forward excessively.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale as you push back up to the starting position.
Medical restrictions
- Knee injuries
- Hip joint pain
- Lower back issues
- Balance disorders
The Kettlebell Bulgarian Squat is a unilateral lower-body strength exercise that enhances muscle balance, stability, and coordination. Performed by elevating the rear foot on a bench and holding kettlebells for added resistance, this movement targets the legs and glutes with high intensity while reducing spinal load compared to traditional back squats. It’s particularly effective for isolating the quadriceps and gluteal muscles, making it an ideal choice for athletes and fitness enthusiasts seeking improved functional strength and muscle symmetry. Its unilateral nature helps correct muscular imbalances and improve joint stability, especially in the knees and hips. Additionally, the inclusion of kettlebells increases core activation, demanding better posture and balance throughout the movement. Suitable for intermediate to advanced trainees, the Bulgarian squat is widely used in strength training, rehabilitation programs, and functional fitness routines to enhance lower-body performance and resilience.
What muscles do Bulgarian squats with kettlebells work?
Kettlebell Bulgarian squats primarily target the quadriceps and glutes while also engaging the hamstrings, adductors, and core muscles for stabilization.
Is the Bulgarian split squat better than regular squats?
The Bulgarian split squat is more effective for isolating each leg, improving balance, and correcting imbalances, while regular squats are better for overall strength and load capacity.
How high should the bench be for Bulgarian split squats?
The bench height should be roughly knee height or slightly lower, allowing the rear foot to rest comfortably without hyperextending the hip.
Can beginners do Bulgarian squats with kettlebells?
While possible, it’s recommended that beginners first master the bodyweight version before progressing to kettlebells to ensure proper form and balance.