The Bulgarian Split Squat

How to do the exercise

The Bulgarian Split Squat is one of the most effective leg exercises to build strength, balance, and muscle in your quads and glutes. It’s a powerful unilateral movement that improves lower body stability and fixes muscular imbalances. All you need is an elevated surface like a bench or plyo box. Here’s how to perform the Bulgarian Split Squat correctly:

1. Starting position

Stand a good step in front of a bench or plyo box and place one foot behind you on the elevated surface. Your front foot stays flat on the ground. Find the right distance so your front shin stays mostly vertical when you lower down. Keep your torso upright and engage your core.

2. Lowering phase

Slowly bend your front leg and lower your hips straight down. Make sure your front knee does not travel excessively over your toes. Go as deep as your mobility allows while keeping control and balance. Your back knee moves toward the floor.

3. Driving up

Push through the heel of your front foot and extend your leg to return to the starting position. Focus on activating your glutes and quads. Keep your chest tall and avoid collapsing forward.

4. Repeat

Perform all reps on one side before switching legs. Move in a controlled tempo and prioritize clean form over speed. Quality execution will give you stronger and more stable legs.

Recommended equipment for Bulgarian Split Squats

Iron Weight Plates - For progressive overload and steady strength gains in your workouts.

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Plyo Box - For explosive jumps, Step Ups, and safe training with maximum stability.

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Foldable Bench - For stable support during Step Ups, strength exercises, and versatile home workouts.

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Weight Vest - For added resistance and increased intensity during bodyweight training, runs, and functional workouts.

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Main Muscles Worked

The Bulgarian Split Squat mainly targets:

• Quadriceps – responsible for knee extension and primary driver in the movement

• Gluteus maximus – powerful hip extension and stability

• Hamstrings – assist in hip control and stabilization

• Core muscles – maintain balance and upright posture

Strengthening these muscles improves leg power, athletic performance, sprint ability, and overall lower body stability.

If you're looking for other exercises, check out our Youtube video:

Common Mistakes

Even though the exercise looks simple, small mistakes can reduce effectiveness and increase injury risk. Pay close attention to:

• Knee traveling too far forward: Keep your shin mostly vertical to protect your knee joint.

• Standing too close or too far: Adjust your distance to find a stable and powerful position.

• Leaning forward excessively: Keep your chest tall to properly target your quads and glutes.

• Rushing the reps: Controlled tempo increases muscle activation and balance.

Focus on clean technique and controlled movement. Mastering the Bulgarian Split Squat will build stronger, more balanced legs and carry over to squats, jumps, and athletic performance.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!