Bulgarian split squats

Bulgarian Split Squats is a strength training exercise that focuses on strengthening the quadriceps , glutes , hamstrings , and the core. The exercise also improves balance and stability in the lower body by working one leg at a time. The elevated back foot increases the range of motion, making the exercise more challenging and effective.

Correct technique

Follow these steps to perform Bulgarian Split Squats correctly:

  1. Stand with your back against a bench or stable surface and place one foot on the bench behind you.
  2. Keep the front foot flat on the floor and positioned at a distance where the knee does not go too far over the toes when you bend it.
  3. Keep your back straight and tighten your core.
  4. Bend the front knee and lower the body until the thigh of the front leg is parallel to the floor.
  5. Push through the heel of the front leg to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Watch this video for a visual demonstration of proper technique for Bulgarian Split Squats.

Common errors

To avoid injury and get the most out of the exercise, avoid the following mistakes:

  • Too close position: Make sure the front foot is placed far enough forward to maintain balance and proper form.
  • Collapsing knees: Keep the front knee stable and in line with the toes to protect the joints.
  • Leaning forward: Keep your upper body upright and avoid leaning forward too much.

Modifications and Variations

Adapt Bulgarian Split Squats to your level or goals:

  • Beginner: Perform the exercise without weight to focus on balance and form.
  • Advanced: Hold dumbbells in your hands or place a barbell over your shoulders for added resistance.
  • Alternative: Try Rear Foot Elevated Split Squats with a lower raised surface for less stress.

Reps and sets

Aim for 3 sets of 8-12 repetitions on each leg. As you get stronger, you can increase the weight or the number of repetitions for extra challenge.

Breathing

Inhale as you lower your body down and exhale as you push up to the starting position. Controlled breathing helps maintain stability and focus throughout the exercise.

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