What is Bulgarian Split Squat?
The Bulgarian Split Squat is a single-leg squat variation where the rear foot is elevated on a bench and the front leg performs the movement. It targets the quadriceps, hamstrings and glutes, challenges balance and unilateral strength, and is rated a medium-difficulty exercise suitable for intermediate trainees.
How to Do Bulgarian Split Squat
- Set stance: Stand about two feet in front of a bench, hands on hips. Place the top of your trailing foot on the bench behind you.
- Align posture: Keep chest tall, shoulders back, and front knee aligned over the toes. Shift weight into the front heel for balance and control.
- Lower slowly: Bend the front knee and hip to lower until the front thigh is near parallel to the floor or trailing knee nears the floor.
- Drive through heel: Press through the front heel and extend the hip and knee to return upright. Avoid pushing off the rear foot to maintain single-leg load.
- Progress or regress: Adjust difficulty by adding weight, reducing depth, or using assistance. Rest 60–90 seconds between sets and monitor knee pain.
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.
Movement Group
Legs
Required Equipment
None (bodyweight only)
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?
Bulgarian Split Squats develop single-leg strength, improve quadriceps, hamstring and glute muscle balance, and enhance stability and hip mobility. They reduce strength asymmetries and transfer well to running and jumping when practiced with controlled depth and progressive overload.
What are common mistakes to avoid?
Common mistakes include letting the front knee collapse inward, leaning the torso forward, using the rear foot to push, and taking too large or too narrow a stance. Fix these by controlling descent, keeping the knee aligned over toes, and maintaining an upright chest.
How can I progress or regress this exercise?
Progress by holding dumbbells or a barbell, increasing range of motion, or slowing tempo. Regress with assisted split squats, elevated front foot, or reverse lunges. Alternatives include step-ups and single-leg Romanian deadlifts to target similar muscles while varying balance demands.