What Are Bulgarian Split Squats?
The Bulgarian split squat is a single-leg strength exercise where the rear foot is elevated on a bench. Targets: quadriceps, glutes, hamstrings, and core stabilizers. Creates balanced lower-body development while improving functional mobility.
How to Perform Bulgarian Split Squats Correctly
Step-by-Step Guide
- Stand 2-3 feet in front of bench, facing away
- Place top of rear foot on bench (laces down)
- Keep torso upright, engage core
- Lower hips until front thigh parallels floor
- Drive through front heel to return
Pro Tip: Start bodyweight-only to master balance before adding weights.
Top 3 Benefits of Bulgarian Split Squats
- Corrects muscle imbalances between legs
- Improves balance and joint stability
- Enhances sports performance (running, jumping)
Most Common Mistakes (and Solutions)
Mistake #1: Leaning Too Far Forward
Fix: Keep chest upright, imagine sliding down a wall
Mistake #2: Narrow Stance
Fix: Widen stance 6-8 inches to protect knees
Mistake #3: Rear Foot Slipping
Fix: Use stable bench height (12-16 inches)
Bulgarian Split Squat FAQs
How deep should I go?
Aim for 90° bend in front knee. Depth improves with hip flexibility over time.
Dumbbells vs barbell for weight?
Dumbbells (held at sides) are better for beginners to maintain balance.
How often to do them?
2-3x weekly, 3 sets of 8-12 reps per leg for muscle growth.
Progressions & Variations
- Beginner: Bodyweight only
- Intermediate: Hold dumbbells/kettlebells
- Advanced: Barbell front rack position
- Mobility Focus: Elevate front foot
