Bulgarian Split Squat Exercise

The Bulgarian split squat was popularized in the 1980s by Bulgarian weightlifters who were known for their advanced training techniques. The exercise became widely recognized in the West after being introduced by strength coaches, particularly those working with Olympic athletes. It is a variation of the traditional split squat, with the back foot elevated on a bench or platform, creating a deeper stretch and increasing the range of motion. The exercise is valued for its ability to target the quads, glutes, and hamstrings in a single-leg movement, making it a staple in lower-body strength training, rehabilitation, and athletic conditioning programs. Over time, the Bulgarian split squat gained popularity in fitness circles for its effectiveness in building leg strength, correcting imbalances, and improving mobility.

Purpose: Improves leg strength, balance, and stability while also enhancing flexibility in the hip flexors.

Targeted Areas: Quadriceps, glutes, hamstrings, and core

Instructions:

1. Sit on a bench, holding a dumbbell in each hand. Extend your right leg forward as far as you can.

2. Stand up on your extended leg and place your left foot on the bench, making sure that your foot is on the bench and not just your toes. Your front knee should be just slightly bent with your knee stacked above your ankle.

3. Keep your chest upright and core engaged as you lower your back knee toward the ground by bending your front knee.

4. Lower yourself until your front thigh is parallel to the ground or slightly lower, ensuring your front knee doesn’t extend far past your toes.

5. Push through your front heel to return to the starting position, maintaining control throughout.

6. Perform 8–12 repetitions on one leg, then switch to the other leg. Complete 2–4 sets per leg.

   
   

Tips:

• Maintain a neutral spine throughout the movement to avoid leaning forward.

• Keep your front knee aligned with your toes to prevent inward collapse.

• Adjust the distance from the bench to find a comfortable position that allows for a full range of motion.

Who Should Do the Bulgarian Split Squat?

The Bulgarian split squat is an excellent exercise for strengthening the legs, glutes, and core, and it provides a great alternative to traditional squats. It is ideal for:

• Athletes: Great for sports that require unilateral strength, balance, and coordination, such as running, soccer, and basketball.

• Bodybuilders & Strength Athletes: A great exercise for targeting the quads, hamstrings, glutes, and stabilizing muscles, especially when aiming to develop leg strength and size.

• People Looking to Improve Balance & Stability: The single-leg nature of the Bulgarian split squat helps improve balance and stability, particularly in the lower body.

• Individuals with One-Sided Strength Imbalances: This exercise is useful for addressing imbalances in leg strength by allowing one leg to work at a time, which can help correct muscle imbalances.

• Those Interested in Functional Training: The Bulgarian split squat mimics real-life movements that require strength and stability in a split stance, making it ideal for improving functional strength.

• People Looking for Glute Development: The Bulgarian split squat is one of the best exercises for isolating and strengthening the glutes, helping to build glute size and strength.

Who Should Avoid or Modify the Bulgarian Split Squat?

While the Bulgarian split squat is beneficial for many, there are certain individuals who may need to modify or avoid the exercise:

• People with Knee Problems: Those with knee injuries or pain (such as patellar tendinitis or knee instability) may find the Bulgarian split squat aggravates their condition, especially if excessive knee flexion occurs. Modifications or avoiding this exercise may be necessary.

• Individuals with Hip Injuries: Since this exercise requires a significant amount of hip flexion and extension, those with hip issues (such as hip labral tears or arthritis) might find it uncomfortable. Modifying the range of motion or choosing a different leg exercise could help.

• People with Lower Back Issues: The Bulgarian split squat requires balance and engagement of the lower back muscles. Those with lower back problems, such as herniated discs or sciatica, might find the forward lean or the position too straining on the lower back.

• Beginners with Balance or Stability Issues: The exercise can be difficult for beginners or those lacking stability, especially when performing the movement with proper form. Starting with a lower range of motion or a support (such as holding onto a chair or wall) may help in this case.

• Pregnant Women (Later Stages): The Bulgarian split squat may become uncomfortable as pregnancy progresses due to changes in balance and hip flexibility. Modifying or switching to alternative exercises that are safer for the core and pelvis might be needed.

• Those with Ankle Mobility Issues: The Bulgarian split squat requires a certain degree of ankle mobility to execute properly. People with ankle issues, such as limited dorsiflexion, may struggle with proper form or may experience discomfort.

• If It Causes Pain: If in doubt, if it causes pain, don't do it.