How to Do a Bulgarian Split Squat

How to Do Bulgarian Split Squats (step-by-step)

1. Stand 2–3 feet in front of a bench with your back foot resting laces down.
2. Plant your front foot firmly, toes facing forward.
3. Brace your core; lean slightly forward with a neutral spine.
4. Lower straight down until your back knee tracks behind your hip.
5. Keep your front knee over your mid-foot and heel pressed down.
6. Drive through the front foot to stand tall, keeping hips square.
7. Switch legs and repeat.

Bench height should be 14–18 inches, and your stride should allow your front shin to stay nearly vertical.

The Bulgarian split squat is a single-leg strength movement that challenges balance, stability, and control. Here’s a clear breakdown:

• Setup: Position yourself about two feet from a bench. Place your back foot on the bench, laces down.
• Body alignment: Keep your torso slightly leaned forward, core braced, and hips square.
• Lowering phase: Bend your front knee as you sink down, letting your back knee hover just above the floor.
• Driving phase: Push through the full foot of your front leg, returning to the starting position.
• Breathing: Inhale as you lower, exhale as you rise.

Benefits of Bulgarian Split Squats

• Builds unilateral strength and balance to correct side-to-side imbalances.
• Targets glutes and quads while reducing spinal load compared to barbell squats.
• Improves hip mobility and flexibility in hip flexors.
• Enhances performance in sports and everyday activities like climbing stairs or running.
• Engages stabilizers, promoting stronger core control.

Bulgarian Split Squat Form (setup & cues)

• Stride length test: At the bottom, your front shin should be nearly vertical while your back knee stays behind your hip.
• Hip alignment: Imagine two laser pointers on your hip bones—keep them both facing forward.
• Knee tracking: Front knee should align with your middle toes.
• Breathing/bracing: Inhale to lower, exhale to rise, with your core engaged throughout.

Bulgarian Split Squat Variations

Quick pick: Short on time? Try bodyweight or goblet holds. Want more glutes? Elevate your front foot. Want more quads? Add a heel wedge.

Bulgarian Split Squat Muscles Worked

• Quads: Especially the vastus lateralis with a heel wedge.
• Glute max & medius: Primary drivers in hip extension.
• Hamstrings: Stabilizers throughout the movement.
• Calves & feet: Keep balance during the squat.
• Core: Engaged for posture and stability.

Bulgarian Split Squat Mistakes to Avoid

• Overstriding or understriding: Adjust until your front shin is vertical at the bottom.
• Back leg doing the work: Keep light pressure on the back foot.
• Knee collapsing inward: Push knee slightly toward the pinky toe.
• Too upright torso: Allow a gentle forward lean.
• Bouncing at the bottom: Lower with a 2–3 second controlled descent.
• Bulgarian Split Squat Sets and Reps

Frequency: 1–2 times per week. Rest 60–120 seconds between sides. Increase load gradually as balance improves.

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For more movement tips, see our Best Arm Toning Exercises for Women or our guide on Best Quad Exercises.

Bulgarian Split Squat FAQs

Where should my front foot be for Bulgarian split squats?

Should Bulgarian split squats hurt my back leg?

Are Bulgarian split squats quad or glute focused?

How high should the bench be for Bulgarian split squats?

What can I use instead of a bench for Bulgarian split squats?

How many sets and reps for Bulgarian split squats?