Bulgarian Split Squat Guide: How to Do Bulgarian Split Squats

The Bulgarian split squat, also known as the rear-foot elevated split squat, is a single-leg squat variation that uses your bodyweight to activate muscle groups throughout your entire body. Perform Bulgarian split squats by placing your back foot onto an elevated surface. Keep your torso upright with a slight forward lean. Hinge your front knee and ankle, activating your front leg as you lower your body. Pause once your back leg is a couple of inches off the floor. Stand again and repeat this movement for your desired amount of repetitions.

For the Bulgarian split squat, begin by using a weight that you can control for 2–3 sets of 6–12 repetitions on each leg. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Grab a pair of dumbbells and stand 2–3 feet in front of an elevated platform, such as a bench or plyometric box. The elevated platform should be knee-height or slightly lower than knee height. Your feet should be hip-width apart.
2. 2. Place your left foot back on the bench and place your weight on your right leg. The top of your left foot should be on the elevated platform, and your setup should be comfortable. Your right foot should be underneath your hip.
3. 3. Evenly distribute your weight on your front foot and grip the floor to create a stable foot position. Your front and back hips should be squared. Your posture should be tall, with your feet shoulder-width apart with a slight bend in your standing leg. Your shoulders should be over your hips or slightly ahead of your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. Your arms should be long and hanging by your sides.
4. 4. Engage your core by slightly tucking your pelvis and keeping your ribs down.
5. 5. Begin the downward movement by bending the hip, knee, and ankle of your right leg. Your left knee should bend toward the floor.
6. 6. Lower until your right leg is parallel to the floor. Your rear knee should be underneath your hip, one to two inches above the ground.
7. 7. Your shoulders should finish slightly ahead of your hips at the bottom position.
8. 8. Pause at the bottom for a few seconds.
9. 9. To begin the upward movement, push your front foot into the ground to initiate standing. Focus on pushing through your midfoot and heel while keeping your toes engaged.
10. 10. As you begin to stand, keep your chest high, squeeze your front glute, and allow your knee to straighten and your hip to travel forward.
11. 11. As you finish the movement, squeeze your quadriceps while maintaining a neutral spine and a slightly bent knee.
12. 12. At the end of each repetition, your shoulders should finish directly over the hips. Imagine that your pelvis is a bucket filled with water, and you’re attempting not to spill any water out of the front, back, or sides of the bucket.

Including the Bulgarian split squat in your workout routine can have several benefits.

1. 1. Bulgarian split squats can increase lower-body strength. The Bulgarian split squat works muscle groups throughout your lower body, including your quadriceps, hamstrings, hip flexors, gluteus maximus, gluteus medius, adductors, and calves.
2. 2. Bulgarian split squats reduce pressure on your lower back. With proper Bulgarian split squat form, this squat variation can increase your leg strength while alleviating pressure on your lower back muscles.
3. 3. Bulgarian split squats can enhance core strength. Activate your core muscles to stabilize yourself throughout the full range of motion of a Bulgarian split squat exercise.
4. 4. Bulgarian split squats can highlight muscle imbalances. As a unilateral leg workout, the Bulgarian split squat is one of the best exercises for identifying muscle asymmetries you may have developed by favoring one leg over the other during leg exercises using both legs.

If you’re looking for an additional challenge, try one of these Bulgarian split squat variations:

1. 1. Exercise ball Bulgarian split squats: Perform this advanced variation by elevating your rear foot onto an exercise ball. Using an unstable surface will engage your core stability muscles more than a traditional Bulgarian split squat.
2. 2. Weighted Bulgarian split squats: If you want to increase muscle activation throughout your body, consider holding a free weight like a kettlebell, weighted barbell, or a pair of dumbbells.
3. 3. Banded Bulgarian split squats: For another challenging variation, wrap one end of a resistance band around your front foot and grab the other end, pulling against the resistance throughout the movement.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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