The Bulgarian split squat is one of the most effective single-leg moves you can add to your training. It builds strength, balance, and stability while challenging your muscles in ways a traditional squat can’t.
Here are seven key things beginners and advanced athletes should know about this powerful exercise as demonstrated by a personal trainer at Falcon1 CrossFit gym.
1. What It Is
A Bulgarian split squat is a squat variation performed with one leg elevated on a bench or box behind you while the other leg takes most of the load. This setup puts extra demand on your quads, glutes, and hamstrings, while forcing your core to stabilise.
Watch the step-by-step demo from a personal trainer to see how to set up, keep form, and avoid the errors most beginners make.
2. Why It’s Worth Your Time
This exercise improves:
- Leg strength without needing heavy weights
- Balance and coordination
- Mobility in hips and ankles
- Core stability
It’s also excellent for spotting and fixing strength imbalances between your left and right side.
3. How to Do It Properly
- Place your back foot on a bench, top of the foot down
- Front foot about 2 feet forward
- Keep torso upright, core braced
- Lower under control until your back knee nearly touches the floor
- Drive up through the heel of your front foot
Aim for slow, controlled reps rather than rushing.
4. Common Mistakes to Avoid
- Letting the front heel lift off the ground
- Using the back leg too much to push
- Leaning forward instead of staying upright
- Elevating the back leg too high
5. Muscles Worked
Primarily: quads, glutes, hamstrings, calves.
Secondarily: core, spinal erectors, abductors.
Small changes in stance alter emphasis — closer = quads, further = glutes and hip flexors.
6. Variations to Try
- Dumbbells at your sides (balanced load)
- Goblet/front loaded (extra core challenge)
- Barbell back loaded (heavier resistance)
- Overhead (advanced, max stability demand)
7. Workouts to Add It Into
- Circuit style: 4 rounds, 45s Bulgarian split squats per leg + lunges, step-ups, and hip thrusts.
- AMRAP: Pair Bulgarian split squats with double-unders and devil presses for conditioning.
- Strength sets: 3–4 sets of 8–12 reps per leg, weighted, once or twice per week.
- Leg Day: 4 sets of 8–10 Bulgarian split squats per leg, followed by Romanian deadlifts, leg press, and walking lunges.
The Bottom Line
The Bulgarian split squat is simple, but brutally effective. It builds strength and balance, fixes imbalances, and carries over to lifts like the back squat. Whether you’re a beginner learning body control or an experienced athlete breaking through plateaus, it deserves a spot in your training.
References
- Pedersen, T. S. et al. (2022). Split-body vs full-body resistance training in untrained women. BMC Sports Science, Medicine and Rehabilitation.
- Schoenfeld, B. J. (2010). Mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 11th ed.
