How to Do a Bulgarian Split Squat Guide & Tips

In this article, I discuss how to do a Bulgarian split squat. The Bulgarian split squat is a version of the single-leg squat where the back leg is elevated on a bench or sturdy chair. As a unilateral squat, this exercise focuses more on the quadriceps than similar lower-body compound movements. It requires a lot of balance and coordination, increasing the core and upper body engagement needed to maintain proper form.

The Bulgarian split squat is a great movement to add to a lower-body strength or total-body workout routine. Because of the compound, balance-focused nature of the move, it’s a good idea to include it at the beginning of a workout, perhaps after a solid warm-up with a traditional squat, Romanian deadlift, or barbell snatch.2 If you’re ready to fire up your quads and grow your glutes, read on for ways to try this highly effective exercise.

Bulgarian Split Squat Muscles Worked

How to Do a Bulgarian Split Squat Guide & Tips

As a compound lower-body exercise, Bulgarian split squats work many of the leg muscles at the same time. Bulgarian split squats primarily work the quadriceps on the front of the thigh. Other muscles include the hamstrings on the back of the thigh, the glutes on the hips and buttocks, and the calves on the back of the lower leg.

Bulgarian split squats also include a balance challenge to keep you steady on one leg. This keeps core muscles, including the abdominal muscles and spinal erectors (run along the spine), engaged throughout the movement.

How to Do a Bulgarian Split Squat

The main thing to remember about the Bulgarian split squat is that it takes some trial-and-error to find proper foot placement to perform the exercise comfortably. You'll place one of your feet on a bench behind you, but you may need to hop your front foot around a little bit to help you find the exact position that feels best. It's okay to try a few practice repetitions before starting your actual set to make sure you're set up appropriately.

All you need for the most basic version of the Bulgarian split squat is a bench or a sturdy chair—even a plyo box will work. As you become comfortable with the exercise, you may want to add dumbbells or kettlebells for increased resistance.

  • Stand roughly two feet in front of a sturdy bench or chair, your feet hip-distance apart, your core engaged, your shoulders back, and your chest and eyes pointing straight ahead.
  • Pick up your right foot and place it on the bench behind you. You can do this in one of two ways. One option is to place the top of your foot on the bench so that your ankle joint is roughly aligned with the edge of the bench. The other option is to flex your ankle and find your balance with the ball of your foot and your toes, more like during a traditional lunge exercise.
  • Ensure your feet are still roughly hip distance apart, if not slightly wider. You don't want your elevated foot directly behind your front, making balancing much more difficult.
  • Remember, your back foot is just there to help you stay balanced—the engagement and movement of the exercise are focused on the front leg.
  • Engage your core with your chest high and eyes looking straight ahead, and bend your left knee, allowing your right knee and ankle to naturally bend as you move through the downward phase of the exercise without taking on the load with your back leg.
  • Keep the load balanced evenly across your left foot as you lower. Hinge slightly forward at the hips, ensuring your left knee remains aligned with your left toes (that it doesn't cave inward or bow outward). You may find that your left knee starts to protrude slightly over your left toes toward the bottom of the exercise. This isn't necessarily bad or wrong and only depends on your level of comfort and the flexibility you have at your ankles.
  • Inhale through this downward phase, lowering down until your left quadriceps is roughly parallel to the ground.
  • Press back to standing by pushing through your left foot and using your left quad and glute to power the upward phase of the exercise. Exhale as you press to standing.
  • Step your right foot off the bench or chair after completing a full set to one side. Ensure you keep things even by performing the same repetitions and sets to each side.

You may need to hop or wiggle your front foot around to find a secure, well-balanced placement. You may have to do this a couple of times after performing a repetition, as finding the proper foot placement based on your comfort and preference can take a little time.

Benefits of the Bulgarian Split Squat

Benefits of the Bulgarian Split Squat

The Bulgarian split squat is a great way to take your lower body training to the next level. This move targets all the muscle groups targeted during squats and lunges – quads, glutes, hamstrings, calves, abdominals and erector spinae – but focuses more on the quadriceps and core due to the single-leg balance challenge.

Any time you can work your body unilaterally – meaning you target one side of your body independently of the other – you have an opportunity to improve muscle imbalances on your sides.2

By improving these imbalances, you are less likely to “grab” one side when bending, lifting or moving through life, making it easier for you to maintain proper alignment and avoid injury over time.

These exercises can also improve your agility and core strength, making you less likely to fall if you lose your balance. Maintaining balance as you age means you are less likely to fall and more likely to avoid life-changing injuries like hip or wrist fractures. 3

Variations of the Bulgarian Split Squat

Below are variations for doing split squats without a bench or increasing the challenge by adding weights, resistance bands, or exercise balls.

Split Squat

Although "split squat" and "Bulgarian split squat" are often used interchangeably, they are two different forms of the exercise. The Bulgarian split squat refers to the version where the back leg is elevated on a bench or sturdy chair, while the split squat is the version done without the back leg elevated.

Remember, this isn't the same as a lunge where the back leg is also engaged in the exercise.

  1. Perform the exercise in the same manner, but with your back foot on the floor.
  2. Use your back leg to help with balance, but the front leg should support the entire movement.

Weighted Bulgarian Split Squat

Once you've mastered the proper form, make things harder by adding weights.

  1. Hold a pair of dumbbells or kettlebells in your hands to ramp up the difficulty of the exercise.
  2. For an even more challenging variation, place an unloaded or loaded barbell across your shoulders before performing the Bulgarian split squat.

Common Bulgarian Split Squat Mistakes

There are some common mistakes made when doing Bulgarian split squats. Here are some to watch out for.

Keeping your back foot directly behind your front foot

If you line up your back foot directly behind your front foot, you will have a hard time maintaining your balance throughout the exercise. Since your front foot powers the momentum, it is already a one-sided balance challenge, forcing you to maintain balance as you move through the squat supported by your front foot.

If you reduce your base of support by placing your back foot directly behind your front foot, you will have trouble mastering proper form.

When you place your back foot on the bench behind you, make sure it is about hip-width apart or even slightly wider than your front foot. Even though you are not performing the exercise with your back foot or feet, having this wide “kickstand” for support will help you complete the Bulgarian split squat effectively.

Leaning too far forward from the hips

It’s tempting and common to lose focus on your core—especially your abs and spine—when performing the downward phase of a Bulgarian split squat. Not only does this forward lean limit the core benefits of the exercise, it also increases the likelihood of putting too much pressure on your front knee, causing your weight to swing too far forward. (It’s okay to lean a little.)

Also, if you’re performing a Bulgarian split squat with a barbell balanced on your shoulders, you’re more likely to get injured if you lean too far forward while squatting. Before you begin the downward phase of the exercise, re-engage your core muscles and roll your shoulders back. Try to maintain the same posture and alignment throughout each repetition.

Rising on your toes

A bad habit that sometimes occurs when your alignment and form are poor is rising on the balls of your front feet and toes while squatting. This usually indicates one of two things: 1) Your front foot is too close to the bench, and you need to move it forward to maintain good balance and alignment, or 2) You are leaning at your hips while squatting, and you need to rise up onto your toes to support the forward shift of your weight to maintain balance.

If you ever find yourself rising onto the ball or toes of your front foot, stop the exercise and reset. Check the position of your front foot—you may need to move it forward—and make sure you are keeping your torso straight and tall throughout the exercise.

Supporting the movement with your back leg

Remember, the Bulgarian split squat is a type of single-leg squat. While the back leg is designed to help with balance, it is not supposed to be engaged to perform the exercise, which makes it more of a lunge. At any given point in the movement, you should be able to "swing" your back leg so that it is still loose and not supporting your weight.

Allowing the Front Knee to Lose Alignment

As with all squat and lunge variations, a common and significant mistake during the Bulgarian Split Squat is to allow the front knee to roll inward or outward, causing it to lose alignment with the toes on the same side. This puts excessive stress on the knee, especially during single-leg exercises, where all of the weight and resistance are supported by one leg.

Safety and Precautions

Proper setup and effective core engagement are hands-down the best ways to ensure the Bulgarian split squat remains safe. Take your time to find appropriate foot alignment and placement, so you're not tempted to lean forward from the hips and throw your center of gravity in front of your front knee. This places too much stress on the knee and could lead to injury.

Generally speaking, this exercise is safe for anyone who's been participating in strength training for a while and has a decent level of balance, coordination, and lower-body strength.

If you're brand-new to strength training, or if you struggle to remain balanced while performing traditional lunges, you probably aren't ready to try the Bulgarian split squat yet. Likewise, if you have knee or ankle pain or injuries, the flexibility and mobility required to perform this movement correctly may not be comfortable for you.

If you feel any pain or discomfort, discontinue the movement and try the split squat variation with your back foot balanced on the floor.


Bulgarian Split Squat FAQ

1. What is a Bulgarian split squat?

  • The Bulgarian split squat is a single-leg exercise that strengthens the lower body, focusing on the quadriceps, glutes, hamstrings, and core. It involves elevating one foot on a bench or similar surface while performing a squat with the other leg.

2. What equipment do I need?

You’ll need:

  • A bench, box, or other sturdy surface about knee height to rest your back foot.
  • Dumbbells, a barbell, or a kettlebell for added resistance (optional).

3. How do I set up for the Bulgarian split squat?

  • Stand about 2-3 feet away from a bench, facing away from it.
  • Place the top of your back foot on the bench.
  • Position your front foot so it’s a comfortable distance away for a full squat without overextending.

4. How do I perform the exercise?

  • Start upright, keeping your chest lifted and your core engaged.
  • Lower your body by bending your front knee and hip, keeping your back foot on the bench.
  • Stop when your front thigh is parallel to the ground or just before your back knee touches the floor.
  • Push through your front foot to return to the starting position.
  • Complete all repetitions on one side before switching legs.

5. How many reps and sets should I do?

  • Start with 2-3 sets of 8-12 repetitions per leg, depending on your fitness level. Adjust resistance and repetitions as you progress.

6. What are the common mistakes to avoid?

  • Overextending your stance: This can strain your back or hips. Adjust your front foot to find a stable position.
  • Leaning forward: Keep your chest up and shoulders back to maintain proper posture.
  • Improper knee alignment: Ensure your front knee stays in line with your toes to avoid strain.
  • Using momentum: Move slowly and with control to engage the targeted muscles effectively.

7. What are the benefits of Bulgarian split squats?

  • Improves lower-body strength and stability.
  • Enhances balance and coordination.
  • Targets individual legs, addressing strength imbalances.
  • Builds core strength as you stabilize during the movement.

8. Can beginners do Bulgarian split squats?

Yes! Beginners can:

  • Use body weight only (no added resistance).
  • Start with a lower bench or platform.
  • Hold onto a wall or chair for balance.

9. What are some variations?

  • Weighted Bulgarian Split Squats: Add dumbbells, a barbell, or a kettlebell.
  • Deficit Bulgarian Split Squats: Elevate the front foot on a small platform to increase range of motion.
  • Paused or Tempo Bulgarian Split Squats: Pause at the bottom or slow down the movement for added intensity.

10. How can I make Bulgarian split squats harder?

  • Increase resistance with heavier weights.
  • Perform the exercise on an unstable surface for added balance challenges.
  • Use a tempo (e.g., 3 seconds down, 1-second hold, 1-second up).


Introduction to Bulgarian Split Squats

The Bulgarian split squat is a powerful lower-body exercise that challenges your strength, stability, and coordination. It is a unilateral movement, meaning it targets one leg at a time, helping to address muscular imbalances and build balanced strength.

This exercise primarily focuses on the quadriceps and glutes but also engages the hamstrings, calves, and core. The Bulgarian split squat can be performed with body weight for beginners or with added resistance like dumbbells, kettlebells, or a barbell for advanced training.

Whether your goal is to enhance athletic performance, improve lower-body strength, or simply add variety to your workout routine, the Bulgarian split squat is a versatile and effective exercise to include.

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