Bulgarian Split Squat

A muscular man demonstrating a Bulgarian split squat, shown in two positions: start on the left and finish on the right. The muscles worked are highlighted in red on the legs.

Exercise Description

The Bulgarian Split Squat is a unilateral lower-body exercise that targets the legs and glutes while improving balance, coordination, and stability. Performed with the rear foot elevated on a bench or platform, this exercise increases the range of motion and places significant demand on the working leg. The Bulgarian Split Squat is highly effective for building strength, muscle mass, correcting muscular imbalances, and enhancing athletic performance.

Primary Muscles Worked

  • Quadriceps

  • Gluteus Maximus

Secondary Muscles Worked

  • Hamstrings

  • Gluteus Medius

  • Adductor Magnus

  • Calves (Gastrocnemius and Soleus)

  • Rectus Abdominis

  • Obliques

  • Erector Spinae

  • Hip Stabilizers

How to Perform Correctly

Setup

  1. Stand approximately two to three feet in front of a bench or elevated platform.

  2. Place the top of one foot behind you on the bench.

  3. Position your front foot far enough forward so that your knee remains aligned over your foot during the movement.

  4. Keep your chest lifted and shoulders pulled back.

  5. Engage your core and maintain a neutral spine.

  6. Hold dumbbells at your sides if additional resistance is desired.

Movement

  1. Lower your body by bending your front knee and dropping your rear knee toward the floor.

  2. Keep most of your weight on the front leg throughout the exercise.

  3. Descend until your front thigh is approximately parallel to the floor or as low as your mobility allows.

  4. Maintain an upright torso throughout the movement.

  5. Drive through the heel and midfoot of the front leg to return to the starting position.

  6. Fully extend the hip and knee of the working leg at the top.

  7. Complete all repetitions on one side before switching legs.

Common Mistakes to Avoid

Standing Too Close to the Bench

  • This can place excessive stress on the knee and limit range of motion.

Pushing Off the Rear Leg

  • The front leg should perform the majority of the work.

Allowing the Front Knee to Collapse Inward

  • Keep the knee aligned with the toes throughout the movement.

Leaning Excessively Forward

  • Maintain a tall chest and neutral spine.

Taking Steps That Are Too Long

  • Overextending the stance can reduce stability and comfort.

Using Excessive Weight

  • Prioritize balance, depth, and control before increasing resistance.

Rushing the Repetitions

  • Perform each repetition slowly and under control.

Leg Exercises