Are stronger legs on your fitness goals list? The Bulgarian split squat might be the game-changer you need! This single-leg squat variation packs a serious punch, helping you build strength, stability, and muscle definition—all with less strain on your lower back compared to traditional squats.
With one foot elevated behind you, this exercise emphasizes the quads, glutes, and hamstrings, while also challenging your core and balance. Ready to master it? Let’s break it down!
What’s the Point?
The Bulgarian split squat delivers major lower-body benefits:
✅ Stronger legs – Targets quads, hamstrings, glutes, and calves.
✅ Improved balance – Works stabilizing muscles and core.
✅ Less strain on the lower back – Unlike traditional squats, it doesn’t load the spine as much.
✅ Better mobility and flexibility – Helps improve hip and ankle movement.
✅ Single-leg strength – Great for fixing muscle imbalances between legs.
💡 Why choose it over a traditional squat?
A barbell back squat can put pressure on your lower back, increasing injury risk—especially if you have poor form or mobility issues. The Bulgarian split squat, on the other hand, keeps the focus on your legs and core, making it a safer alternative for some people.
How Is It Different from a Single-Leg Squat?
Both exercises work the quads and require balance, but they have key differences:
🔹 Single-Leg Squat – Your stabilizing leg extends forward while you squat down.
🔹 Bulgarian Split Squat – Your stabilizing leg is elevated behind you.
The Bulgarian split squat allows for a deeper range of motion, requiring more hip flexibility and activating your glutes more effectively.
Two Main Variations: Quad-Dominant vs. Glute-Dominant
Your foot position determines whether you hit your quads or glutes more:
➡️ Quad-Dominant – Keep your front foot closer to the bench.
➡️ Glute-Dominant – Move your front foot further forward to engage more glutes and hamstrings.
Both variations are great choices—experiment to see which feels better for your body!
How to Do a Bulgarian Split Squat
Step-by-Step Guide
1️⃣ Set up your stance
- Stand 2 feet in front of a knee-height bench or step.
- Lift your back foot and place the top of your foot on the bench.
- Keep your feet shoulder-width apart for stability.
2️⃣ Find the right foot placement
- Hop around a bit to adjust until you find a comfortable spot.
- Your front knee should not go past your toes when lowering down.
3️⃣ Engage your core and lower down
- Slightly lean forward while keeping your back straight.
- Lower down slowly until your front thigh is parallel to the floor.
4️⃣ Push back up
- Drive through your front foot to return to standing.
- Keep your core engaged and hips stable.
5️⃣ Repeat and switch legs
- Start with 2 sets of 6-8 reps per leg if you’re a beginner.
- Work up to 3 sets of 12 reps per leg before adding weight.
💡 Pro Tip: Once you master bodyweight squats, hold dumbbells for extra resistance!
How to Add It to Your Routine
You can include Bulgarian split squats in:
🏋️ Leg Day – Combine with squats, lunges, and deadlifts.
🏋️ Full-Body Workouts – Pair with upper-body and core exercises.
🏃 Athletic Training – Helps improve balance, power, and agility.
Always warm up first! 5-10 minutes of dynamic stretching or light cardio will prepare your muscles for action.
Common Mistakes & How to Fix Them
🚫 Front Foot in the Wrong Position
❌ If it’s too close, your knee will go past your toes → Strain on the knee!
✅ Adjust until your shin is vertical when squatting down.
🚫 Staying Too Upright
❌ Keeping your chest up limits range of motion → Puts stress on the knee.
✅ Lean slightly forward (about 30 degrees).
🚫 Losing Balance
❌ Wobbling? Your stance might be too narrow.
✅ Keep feet shoulder-width apart and engage your core.
Progressions & Variations to Try
Once you master bodyweight Bulgarian split squats, challenge yourself with:
💪 Dumbbells or Kettlebells
➡️ Hold weights in each hand for added resistance.
💪 Barbell Bulgarian Split Squat
➡️ Rest a barbell on your shoulders for heavier lifting.
💪 Smith Machine Variation
➡️ Use the guided machine for controlled movement.
💪 Gym Ball (Stability Challenge)
➡️ Place your back foot on a stability ball instead of a bench.
💪 Resistance Band Variation
➡️ Loop a band under your front foot and hold the handles at your shoulders.
The Bottom Line
The Bulgarian split squat is a powerhouse exercise for building strong legs and a stable core.
✅ Less strain on the lower back than traditional squats.
✅ Targets quads, glutes, and hamstrings effectively.
✅ Great for improving balance and mobility.
Start with bodyweight, nail the form, and progress with weights when you’re ready. Your legs will thank you! 💪🔥
