Also known as: rear-foot-elevated split squat, rfe split squat, rear foot elevated lunge, elevated split squat, rfe lunge
What is Bulgarian Split Squat?
The Bulgarian Split Squat is a single-leg squat variation that strengthens the quadriceps, hamstrings and glutes while improving balance and hip mobility. It's a medium-difficulty unilateral leg exercise suitable for bodyweight or loaded progressions, ideal for fixing strength imbalances and building single-leg control.
How to Do Bulgarian Split Squat
- Set stance: Stand about two feet in front of a bench with feet hip-width apart; position your front foot far enough forward to allow a deep, safe knee bend.
- Place rear foot: Rest the top of your rear foot on the bench with laces down; keep toes relaxed and hips squared to avoid twisting.
- Brace core: Tighten your core and maintain an upright torso; this protects the lower back and helps keep balance throughout the movement.
- Lower slowly: Bend the front knee and lower until the rear knee hovers near the floor - keep the front knee aligned over the toes.
- Drive through heel: Push through the heel of the front foot to return to standing, fully extending the hip while avoiding forward knee collapse.
- Control reps: Perform controlled repetitions, switch legs after each set, and progress with added weight or tempo changes only when form is solid.
Muscle Groups
Quadriceps, Hamstring, Glutes
Description
Stand facing away from the bench. Have one leg resting on the bench behind you, laces down.Squat with your standing leg until the knee of your trailing leg almost touches the floor.
Push up through your front foot to return to the start position.
Progressions and Regressions
- Static Lunge
- Bulgarian Split Squat (current)
- Airborne Lunge Assisted
- Airborne Lunge
Frequently Asked Questions
What are the benefits of Bulgarian Split Squats?
They build unilateral leg strength, emphasize quadriceps, hamstrings and glutes, improve balance and hip mobility, and correct strength imbalances. Useful for athletic carryover and can increase single-leg power when progressed with load.
What common mistakes should I avoid?
Avoid placing the front foot too close, letting the knee cave inward, leaning the torso excessively, and using too much rear-leg drive - prioritize controlled descent, knee tracking, and even weight distribution on the front foot.
How can I progress or regress this exercise?
To progress, add dumbbells, kettlebells, or a barbell, increase range of motion, or use pauses/slow eccentrics. To regress, reduce depth, use support for balance, or perform static split squats while preserving form.