Bulgarian Split Squats: The Glute and Thigh Blaster You Love to Hate

By Tom Venuto

Very few exercises will make you want to curse, or cry, or both, quite like Bulgarian Split Squats.

This is one exercise you'll instantly develop a love/hate relationship with.

Advantages / Benefits

The Bulgarian Split Squat has many benefits that range from correcting imbalances to improving performance across a wide range of athletics (because most sports involve a split stance of some kind).

Bulgarian Split Squats enhance balance, hip stability and lower back/pelvic function (by firing up muscles that stabilize the hip such as gluteus medius). They increase hip flexor flexibility in the opposite leg, and they are relatively easy on the spine (compared to barbell back squats). They can also be done virtually anywhere you have an elevated surface to place your back leg on.

Disadvantages

For all its advantages, the Bulgarian split squat does require a great deal of balance and stability. Because you have to align so many structures and getting into the correct position can be a bit tricky, doing these split squats isn't as easy as it looks..

Bulgarian Split Squat Muscles Worked

The Bulgarian split squat works the Quadriceps, Glutes and Hamstrings.

Equipment needed

A bench, box or another elevated structure (ideally 12" to 18") is needed to do Bulgarian split squats. You could also use a chair or couch. For added resistance, use dumbbells, kettlebells, a barbell, a weighted vest or a loaded backpack.

Execution/Proper Form

Grab a pair of dumbbells, one in each hand and hold the dumbbells along your sides with both arms straight.
Stand in front of a weight bench facing the opposite direction of the bench.
Place your rear foot on top of the bench - shoe laces down.
Adjust your stance so you have a stable base of support (enough space between you and the bench).
Focusing on maintaining your balance, slowly lower your body down until your back knee almost touches the floor. (How deep you can go will depend on your mobility and stability and the height of the bench).
Keep your weight over the heel of your front leg. If your heel is lifting off the floor, you may need to step forward slightly further.
Keep your chest up and torso straight (do not bend over or lean forward).
Focusing on using the strength of the quadricep in your front leg, stand back up in controlled manner until you're back to the starting position.
To make it more challenging, do not lock out your knee at the top.

Variation

There are more than a dozen variations on the Bulgarian split squat.

One dumbbell in one hand only (offset)
Two dumbbells held overhead
One dumbbell held overhead on one side
One dumbbell held in front of chest (goblet variation)
Two dumbbells held in front of shoulders (rack position)
Kettlebell variations of all the above
Barbell on the back of the shoulders
Barbell on the front of the shoulders
Foot in TRX or suspension strap

Safety and Precautions

Split squats of all kinds are safe when proper form is used. This exercise also tends to be easier on the lower back than than squats.

People with extremely sensitive knees may feel discomfort when doing split squats, especially with heavy weights. However, the split squat usually puts less stress on the knees due to the up and down nature of the movement as compared to lunges which have forward movement (stepping).

If this hurts your knees, re-check your form and if it still bothers you, the reverse lunge may be a good alternative to try (stepping backwards).

All types of split squats (as well as lunges) are notorious for producing large amounts of delayed onset muscle soreness (DOMS) if you do too much too soon. It's important to ease into this exercise slowly when you're doing them for the first time. Beginners usually start with bodyweight only. (You've been warned).

Progressions (make it harder or add intensity)

Increasing the range of motion is a form of progressive overload, so if you want to make the Bulgarian split squat harder, move on to the front foot elevated variation.

All types of split squats can be made harder if you do them using the continuous tension technique. This means you do not lock out or stand all the way up at the top. Use the cue, "slowly pulse up and down" as you do your reps with continuous motion, not stopping at the top or locking the knees out.

The next level of intensity would be adding rest pause, where you do as many continuous tension reps as you can, then pause to let the burn dissipate, then continue for as many more reps as you can, and repeat the process until your thighs are completely exhausted.

Train hard and expect success!

Coach Tom Venuto

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Video Demonstration