Bulgarian split squats have always been one of my go-to exercises for the legs. It’s one of those movements that as a coach you can get a lot of “bang for your buck” because it will improve lower body strength, stability, and balance in addition to being easily modified to suit different body types of fitness levels.

In this guide, we’ll look at why Bulgarian split squats are so beneficial, how to perform them correctly, and some exciting variations to keep your workouts fresh and challenging.

Let’s jump in.

What Are Bulgarian Split Squats?

Bulgarian split squats are a type of single-leg squat where the rear foot is elevated on a bench or step, allowing for greater range of motion and isolation of the front leg. This exercise targets the quadriceps, hamstrings, glutes, and calves, making it a versatile addition to any lower body workout routine.

Muscles Worked in the Bulgarian Split Squat

Bulgarian split squats are a highly effective lower body exercise that targets multiple muscle groups. Here’s a breakdown of the primary muscles engaged during this movement:

Quadriceps

The quadriceps, located at the front of your thigh, are the primary muscles worked during Bulgarian split squats. This group of muscles is responsible for extending your knee and plays a crucial role in the upward phase of the squat.

Hamstrings

Situated at the back of your thigh, the hamstrings are also significantly engaged. These muscles are involved in knee flexion and hip extension, providing stability and balance during the movement.

Glutes

The gluteal muscles, particularly the gluteus maximus, are heavily activated during Bulgarian split squats. They help with hip extension and play a key role in driving your body upwards from the bottom position of the squat.

Calves

The calf muscles, including the gastrocnemius and soleus, are engaged to a lesser extent. They assist in stabilizing the ankle and maintaining balance throughout the exercise.

Core

Your core muscles, including the rectus abdominis, obliques, and transverse abdominis, work to stabilize your torso and maintain proper posture. A strong core is essential for preventing excessive leaning and maintaining balance during the movement.

Hip Flexors

The hip flexors of the rear leg are stretched and activated, particularly during the descent of the squat. This helps improve flexibility and mobility in the hips.

Additional Muscles Worked

Adductors: These inner thigh muscles help stabilize your legs and maintain proper alignment.

Erector Spinae: These muscles along your spine help keep your torso upright and maintain a neutral spine position.

Benefits of the Bulgarian Split Squat

Incorporating Bulgarian split squats into your workout routine can offer numerous advantages. This exercise not only targets multiple muscle groups but also enhances overall physical performance.

Here are some of the key benefits to the Bulgarian split squat:

Enhanced Muscle Activation

Bulgarian split squats require significant stabilization from the core and lower body muscles. This increased muscle activation can lead to greater strength gains and muscle hypertrophy compared to traditional squats. Research has shown that single-leg exercises like the Bulgarian split squat can activate more muscle fibers, leading to more effective workouts.

Improved Balance and Stability

Balancing on one leg with the rear foot elevated challenges your stability and proprioception. Over time, this can lead to improved balance and coordination, which are crucial for both athletic performance and daily activities. A study published in the Journal of Strength and Conditioning Research found that single-leg exercises can significantly improve balance and reduce the risk of injuries.

Increased Range of Motion

The elevated rear foot allows for a deeper squat position, increasing the range of motion and stretching the hip flexors of the rear leg. This can enhance flexibility and mobility, reducing the risk of injuries and improving overall movement quality.

Unilateral Strength Development

Bulgarian split squats are a unilateral exercise, meaning they work one side of the body at a time. This can help identify and correct muscle imbalances, leading to more symmetrical strength and muscle development.

Addressing these imbalances can prevent injuries and improve overall performance.

How to Perform a Bulgarian Split Squat

Equipment Needed

To perform Bulgarian split squats, you will need:

• A bench, step, or sturdy surface to elevate your rear foot

• Dumbbells, kettlebells, or a barbell for added resistance (optional)

Step-by-Step Instructions

1. Setup: Stand facing away from the bench. Place the top of your left foot on the bench behind you. Your right foot should be about two feet in front of the bench.

2. Positioning: Keep your chest up, shoulders back, and core engaged. Your stance should be wide enough to allow your front knee to bend at 90 degrees without extending past your toes.

3. Descent: Lower your body by bending your front knee, keeping your torso upright. Your rear knee should drop straight down towards the floor.

4. Ascent: Push through your front heel to return to the starting position. Keep your movements controlled and your core engaged throughout the exercise.

5. Repetitions: Complete the desired number of repetitions on one side before switching legs.

Some good video demonstrations of the Bulgarian split squat that we like include:

https://www.youtube.com/watch?v=r3jzvjt-0l8

https://www.youtube.com/watch?v=RiFh2iPzuPo

Common Mistakes to Avoid

Knee Valgus: Ensure your front knee tracks in line with your toes to avoid placing undue stress on the knee joint.

Excessive Leaning: Keep your torso upright to maintain proper form and maximize muscle engagement.

Improper Foot Placement: Adjust your stance as needed to ensure your front knee does not extend past your toes and your rear knee can drop comfortably.

Variations of Bulgarian Split Squat

There are a number of different variations of Bulgarian split squats that can be incorporated into your workout routine. Each variation targets the muscles slightly differently and can help keep your workouts challenging and engaging.

Below are some popular variations:

Weighted Bulgarian Split Squat

Adding weight to Bulgarian split squats increases the intensity and challenges your muscles further. You can use dumbbells, kettlebells, or a barbell for added resistance.

Dumbbell Bulgarian Split Squats: Hold a dumbbell in each hand at your sides.

Kettlebell Bulgarian Split Squats: Hold a kettlebell in front of your chest or at your sides.

Barbell Bulgarian Split Squats: Place a barbell across your upper back, similar to a back squat.

Bodyweight Bulgarian Split Squat

For beginners or those focusing on form and stability, bodyweight Bulgarian split squats are an excellent starting point. They still provide a significant challenge due to the unilateral nature of the exercise.

Bulgarian Split Squat Jumps

For a plyometric variation, try Bulgarian split squat jumps. This explosive exercise can improve power and athletic performance.

1. Perform a standard Bulgarian split squat.

2. At the bottom of the movement, explode upward, jumping off the ground.

3. Land softly and immediately lower into the next repetition.

Elevated Front Foot Bulgarian Split Squats

Elevating the front foot increases the range of motion and further challenges the muscles. Use a step or small platform to elevate your front foot while performing the exercise.

Bulgarian Split Squats with a Deficit

Performing Bulgarian split squats from a deficit involves standing on a raised platform or step, allowing for a deeper squat position. This variation increases the range of motion and intensifies the exercise.

Anterior Loaded Bulgarian Split Squats

For an anterior loaded variation, hold a weight in front of your chest. This shifts the center of gravity and increases the demand on your core and upper body to maintain balance.

• Goblet Bulgarian Split Squats: Hold a dumbbell or kettlebell close to your chest with both hands.

• Front Rack Bulgarian Split Squats: Hold a barbell in the front rack position, similar to the setup for a front squat.

Each of these variations offers unique benefits and challenges, allowing you to target different muscle groups and keep your workouts dynamic. Incorporating a mix of these exercises can help you achieve balanced muscle development and prevent workout plateaus.

Integrating Bulgarian Split Squats into Your Workout Routine

Warm-Up

Before performing Bulgarian split squats, it’s essential to warm up properly. A dynamic warm-up that includes exercises like leg swings, lunges, and hip circles can prepare your muscles and joints for the workout.

Repetition and Set Guidelines

Beginners: Start with 2-3 sets of 8-10 repetitions per leg.

Intermediate: Aim for 3-4 sets of 10-12 repetitions per leg.

Advanced: Perform 4-5 sets of 12-15 repetitions per leg.

Combining with Other Exercises

Bulgarian split squats can be combined with other lower body exercises for a comprehensive workout. Consider pairing them with exercises like deadlifts, lunges, and calf raises for a balanced routine.

Rest and Recovery

Allow adequate rest between sets to ensure proper form and prevent fatigue. Additionally, incorporate rest days into your training program to allow your muscles to recover and grow.

Safety Considerations

Proper Footwear

Wear supportive footwear that provides stability and cushioning. Avoid shoes with excessive cushioning that may impair balance and stability.

Appropriate Weight Selection

Choose a weight that challenges you but allows you to maintain proper form. As you become more comfortable with the exercise, gradually increase the weight to continue progressing.

Listening to Your Body

Pay attention to any signs of discomfort or pain. If you experience any sharp pain or discomfort, stop the exercise and consult with a healthcare professional or fitness expert.

Bulgarian Split Squat Alternatives

If you’re looking to mix up your lower body workouts or find alternatives to Bulgarian split squats, here are some effective exercises that target similar muscle groups:

1. Lunges

Lunges are a versatile exercise that can be performed in various ways, including forward, reverse, and walking lunges. They target the quads, glutes, hamstrings, and calves, similar to Bulgarian split squats, and also improve balance and stability.

2. Step-Ups

Step-ups involve stepping onto a bench or platform, engaging the quads, glutes, and hamstrings. This exercise is great for building unilateral strength and can be performed with added weights for increased intensity.

3. Pistol Squats

Pistol squats are a challenging single-leg squat variation that requires significant balance, strength, and flexibility. They primarily target the quads, glutes, and hamstrings while also engaging the core for stability.

4. Split Squats

Regular split squats, performed with both feet on the ground, are a less intense alternative to Bulgarian split squats. They still work the quads, glutes, and hamstrings but with a reduced range of motion and less balance required.

Incorporating these alternatives into your workout routine can help prevent plateaus, reduce injury risk by varying the movement patterns, and continue to build strength and muscle in your lower body.

Conclusion

Bulgarian split squats are a versatile and effective exercise that can enhance your lower body strength, balance, and stability. By incorporating them into your workout routine and following proper techniques and safety guidelines, you can achieve significant improvements in your fitness and performance.

If you’re in the Woodland Hills or Los Angeles area, book your FREE 1-1 fitness assessment with our expert trainers at Pure Function Fitness Center and discover a personalized approach to a stronger, healthier you.

The content provided on this health and fitness blog is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new exercise program, diet, or health regimen. The authors and publishers of this blog are not responsible for any injuries or health issues that may result from the use or misuse of the information provided.