What is a Bulgarian Split Squat? A Complete Overview

The Bulgarian Split Squat is deeply loved and respected among weightlifters all over the world, and for good reason — it is a killer leg day workout.

Adding the Bulgarian split squats to your routine not only makes your legs stronger, but it can also improve your balance and correct muscle imbalances. This article goes over everything you need to know about this exercise: how to perform it correctly, its benefits, variations, and how to incorporate it into your workout routine. Read on and become a master of the Bulgarian split squat!

What is a Bulgarian Split Squat?

The Bulgarian split squat is a variation of the traditional squat that consists of squatting with one leg at a time while the other leg rests elevated on a bench or platform. It recruits the quadriceps, hamstrings, and glutes, however, the position places more emphasis on the front leg, which ends up putting more load on the quads. So if you’re on a quest for big, strong legs, this is the exercise for you.

The Muscles Targeted by the Bulgarian Split Squat

The Bulgarian split squat is a compound exercise that targets the lower body muscles:

• Primary Muscles: Quadriceps, glutes, and hamstrings.
• Secondary Muscles: Calves, adductors, and core for stabilization.

Since you’re doing the exercise one leg at a time it can help correct strength imbalances between the legs while promoting muscle growth and stability.

Proper Technique for Performing a Bulgarian Split Squat

The Bulgarian split squat is a trial of form and balance. Start with a low weight and follow these steps to perform it correctly:

Setup:

• Stand about two feet in front of a bench or platform and place one foot on top of it.
• Adjust your front foot so your knee is aligned with your ankle when you lower into the squat.

Execution:

• Lower your body by bending your front knee and hip, keeping your torso upright.
• Descend until your front thigh is parallel to the ground (or as low as your mobility allows).
• Push through your front heel to return to the starting position.

Common Mistakes to Avoid

While the exercise is quite simple, there are some important mistakes you should avoid, such as:

• Letting the front knee cave inward. This can lead to injury, focus on stability.
• Leaning too far forward, which shifts focus away from the legs.
• Placing the back foot too close or too far from the bench. That’s honestly the toughest part of setting up the exercise, your resting knee should point straight down during the squat.

Tips for Maintaining Balance and Form

Here are some tips to help you master the Bulgarian split squat:

• Engage your core throughout the movement. This will help you stabilize yourself.
• Use a mirror or video to check your form. It’s not easy to get the form right the first few times, so keep trying.
• Start with bodyweight to build confidence before adding weights.

Benefits of Bulgarian Split Squats

The Bulgarian split squat is an excellent leg compound exercise. It will engage all the main muscles in the leg while also improving your balance. It will also bring benefits to your hip flexors’ stability and, since it is performed one leg at a time it will make sure your legs are worked evenly, preventing muscle imbalances that can look weird and even cause injuries.

Variations of the Bulgarian Split Squat

To keep things interesting and challenging, try these Bulgarian split squat variations:

• Bodyweight Bulgarian Split Squat

Perfect for beginners who are still mastering the proper form of the exercise.

• Weighted Bulgarian Split Squat

Add dumbbells, kettlebells, or a barbell for increased resistance, and don’t forget to progressively overload so you can make gains effectively.

• Bulgarian Split Squat with Instability: 

If you’re in for a challenge, try using a Bosu ball or balance pad to further defy your stability.

• Plyometric Bulgarian Split Squat

Finally, if you want to improve your vertical jump or your ability to imprint force quickly (your explosion) try to jump for explosive power training.

How to Include Bulgarian Split Squats in Your Workout Routine

By this point in the article, you’re ready to start doing Bulgarian split squats. Here’s how to properly add them to your routine and how to progress: 

• Beginners: Start with 2-3 sets of 8-10 reps per leg, using body weight or light weights.
• Intermediate/Advanced: Perform 3-4 sets of 10-12 reps with heavier weights or advanced variations.
• Training Splits: Add them to lower-body days or full-body routines.

Final Word

So there you have it, everything you need to master the Bulgarian split squat. Regularly practicing this exercise is a surefire way to transform your legs from walking sticks to strong and chiseled pillars of power. Remember, consistency is key, start with the basics, focus on form, and gradually increase weight. In no time, you’ll have the legs you dream of.

Ready to conquer the body of a Greek god? We’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Get started for free through the Flex fitness app.