What is the Bulgarian Split Squat?

The Bulgarian Split Squat is a lower body exercise where one foot is elevated on a bench or platform behind you, while the other foot stays on the ground in front. By performing a squat with this setup, you place a significant amount of focus on the front leg’s quadriceps. This is an excellent exercise to isolate your quads without needing heavy weights, making it ideal for home workouts or when you want to focus on unilateral (single-leg) strength.

How to Perform a Bulgarian Split Squat

Set Up the Bench: Stand a few feet in front of a bench or sturdy platform. Place the top of your back foot on the bench.

Foot Position: Your front foot should be placed far enough forward so that when you squat down, your knee doesn’t extend beyond your toes. Keep your torso upright.

Squat Down: Lower your body by bending your front knee, keeping your chest tall and core tight. Lower until your front thigh is nearly parallel to the floor.

Push Back Up: Drive through your front heel to return to the starting position. Repeat for the desired number of reps before switching legs.

Form Tip: Avoid letting your knee cave inwards during the movement, and ensure your back stays neutral without leaning too far forward.

Benefits of Bulgarian Split Squat

Quad Isolation: This exercise heavily targets the quadriceps, especially the front leg. This makes it perfect for those looking to increase quad strength and size.

Unilateral Strength: Since you work one leg at a time, it helps address muscle imbalances between your left and right sides, which are common but often overlooked.

Improves Balance & Stability: By placing your body in an unstable position, your smaller stabilizing muscles around the hips, knees, and ankles work harder to maintain balance.

Minimal Equipment Needed: The Bulgarian Split Squat is incredibly versatile. All you need is a bench or chair, making it easy to do at home or the gym.

Great for All Fitness Levels: Whether you’re a beginner or advanced lifter, you can modify the exercise by using body weight, dumbbells, or a barbell to increase difficulty.

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FAQs

What muscles does the Bulgarian Split Squat target? The Bulgarian Split Squat primarily targets the quadriceps of the front leg. It also works the glutes, hamstrings, and various stabilizer muscles, including those in the core and hips.

How is the Bulgarian Split Squat different from a regular squat? Unlike regular squats, the Bulgarian Split Squat is a unilateral exercise (working one leg at a time), which isolates the quadriceps more effectively. It also challenges balance and stability more than a traditional squat.

What equipment do I need for a Bulgarian Split Squat? All you need is a bench, chair, or platform to elevate your back foot. You can use bodyweight, dumbbells, or a barbell to add resistance.

Can beginners do Bulgarian Split Squats? Yes, beginners can perform this exercise using just their body weight to focus on mastering the form before adding resistance.

How high should the bench be for a Bulgarian Split Squat? The bench or platform should be about knee height. Too high, and it can strain your back leg; too low, and it won’t offer enough elevation to perform the move correctly.

How many sets and reps should I do? This depends on your fitness level: Beginners: 3 sets of 8-10 reps per leg (bodyweight) Intermediate: 4 sets of 10-12 reps (with light weights) Advanced: 4 sets of 12-15 reps (with heavier weights)

What are common mistakes to avoid? Avoid letting your knee extend over your toes in the front leg, leaning too far forward, or placing too much weight on the back leg. Focus on keeping your torso upright and controlling the movement.