Bulgarian Split Squat

Bulgarian Split Squat is one of the best exercises to strengthen your legs and glutes, especially because it activates multiple muscle groups at once, including quads, hamstrings, and glutes. This unilateral exercise helps improve balance, stability, and muscle strength, making it an excellent addition to any lower body workout program.

Proper form and technique

Follow these steps to perform a Bulgarian Split Squat correctly:

  1. Stand with your back to a bench or platform, and place one foot up on the bench behind you.
  2. Place your front foot far enough forward so there's room to lower yourself without your knee going too far over your toes.
  3. Slowly lower yourself down by bending your front knee while keeping your upper body upright and your back neutral.
  4. Push up through the heel of your front foot to return to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs.

Common mistakes

Here are some typical mistakes that occur during the Bulgarian Split Squat, and how to avoid them:

  • Too short a distance between your feet: If your feet are too close together, you may experience knee pain or limited movement. Make sure your front foot is far enough forward.
  • Overextension of the back: Keep your upper body upright and neutral to avoid straining your lower back.
  • Weight distribution on the back leg: Another mistake is putting too much weight on the back leg. Focus on pushing through the heel of the front foot to maximize activation of glutes and quads.

Modifications and variations

To make the Bulgarian Split Squat more challenging or to adapt it to your level, you can try the following variations:

  • Weighted Bulgarian Split Squat: Hold dumbbells in your hands or a barbell on your shoulders to increase resistance.
  • Elevated Bulgarian Split Squat: Place your front foot on a weight plate to increase the range of motion and work more intensely with glutes and quads.
  • Explosive Bulgarian Split Squat: Perform the exercise explosively by jumping up onto your front foot and switching legs quickly to increase intensity.

Reps and sets

To build strength and muscle mass, you can start with 3 sets of 8-12 repetitions on each leg. If you want to improve endurance, you can increase the number of repetitions to 15-20 per set.

Breathing

Breathing is important for maintaining stability and controlling movement during the Bulgarian Split Squat:

  • Inhale as you lower yourself into the squat position to keep your upper body stable.
  • Exhale as you push up through your heel and return to the starting position.
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