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Bulgarian Split Squat

Difficulty: ⭐⭐ Intermediatesquat

Home Setup

Use any stable elevated surface 12-18 inches high like a couch, sturdy chair, or bottom stair step. Place it behind you at a distance where your front shin stays vertical at the bottom position.

CouchSturdy chairCoffee tableStairs

💡 Pro tip: Start with a lower surface (like a cushion on the floor) to master balance before progressing to higher elevations

Gym Setup

Flat bench or plyo box positioned 12-18 inches high, placed securely against a wall or stable surface

Safety: Ensure the bench is stable and won't slide. Keep a wall or support nearby for balance assistance when learning the movement.

💪 Muscles Worked

QuadricepsGlutesHamstringsHip FlexorsCalvesCore Stabilizers

⭐ Why This Exercise?

The Bulgarian Split Squat is an exceptional unilateral exercise that builds single-leg strength, corrects muscle imbalances, and improves balance and coordination. It places less stress on the lower back compared to bilateral squats while providing greater range of motion and muscle activation in the working leg, making it ideal for functional strength and athletic performance.

Make It Easier

Regressions for building up strength

1. Assisted Bulgarian Split Squat

bench + support pole or wall

Use a TRX strap, pole, or wall for balance support while learning the movement pattern

2. Reverse Lunge

none

Builds similar strength pattern without the balance challenge of elevated rear foot

3. Split Squat (Rear Foot on Ground)

none

Removes elevation to reduce range of motion and balance demands while maintaining unilateral pattern

Make It Harder

Progressions for advanced athletes

1. Pause Bulgarian Split Squat

bench

Adding a 2-3 second pause at the bottom increases time under tension and eliminates momentum

2. Deficit Bulgarian Split Squat

bench + platform or weight plates

Standing on an elevated surface increases range of motion and glute activation

3. Bulgarian Split Squat with Rear Foot Elevated Higher

higher bench or box

Increasing rear foot elevation to 20-24 inches increases hip flexor stretch and front leg demand

↕️ Similar Movements

Walking Lunges
Dynamic unilateral squat pattern that adds forward momentum and coordination
Pistol Squat
Advanced single-leg squat requiring greater balance and mobility without rear foot support
Step-Ups
Unilateral leg exercise with similar muscle activation but vertical stepping pattern
Single-Leg Romanian Deadlift
Complementary unilateral hinge pattern that balances the squat movement
Skater Squats
Single-leg squat variation with rear leg hovering, similar balance demands

Form Checklist

✓Keep front shin vertical - knee should track over ankle, not past toes
✓Drive through the heel of your front foot to engage glutes and hamstrings
✓Maintain upright torso with chest up and core braced throughout the movement
✓Rear foot is only for balance - 90% of weight should be on front leg
✓Descend until front thigh is parallel to ground or rear knee lightly touches floor

Common Mistakes

  • •Front knee traveling too far forward past toes, shifting weight onto the quad instead of glute
  • •Leaning torso too far forward, which reduces glute activation and increases lower back strain
  • •Placing too much weight on rear foot, turning it into a bilateral movement instead of unilateral
  • •Standing too close or too far from the bench, compromising proper shin angle and depth
  • •Allowing front knee to cave inward (valgus collapse) instead of tracking over the toes

📈 When to Progress

Progress when you can complete 3 sets of 12-15 reps per leg with controlled tempo, maintaining perfect form throughout, and feeling balanced and stable without needing support. Your front knee should track properly and you should feel primary activation in the glute and quad of the working leg.