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Bulgarian Split Squat Exercise

The Bulgarian Split Squat is a unilateral lower-body strength exercise that primarily targets the quadriceps, glutes, and hamstrings while engaging core stabilizers for balance.

This exercise involves placing one foot behind you on an elevated surface, such as a bench, while performing a squat with the front leg. It enhances leg strength, improves balance, and increases hip mobility, making it a popular choice for athletes and fitness enthusiasts.

What is the Bulgarian Split Squat?

Split squats performed with the back leg raised are known as Bulgarian split squats. Think of it as a single-leg squat variation. You can perform a classic single-leg squat by balancing the weighted leg and lowering yourself onto your stabilizing leg in front of your torso.

The Bulgarian split squat includes bringing the balance leg behind the torso. It stays raised during the exercise, much like in a single-leg squat, but it doesn’t stay that way. Rather, it rests flat on a band, bench, or similar object.

Which muscles are used in Bulgarian split squat exercises?

  • Glutes
  • Hamstrings
  • Gastrocnemius
  • Calf muscles
  • Abdominals
  • Obliques

What are the health benefits of Bulgarian split squat exercise? 

  • Improve Your Lower Body Exercise Program

Compound lower body strength exercises simultaneously challenge the body, maintain stability, and burn a lot of calories. By moving up from a conventional squat to a Bulgarian split squat, you’re increasing your compound movement’s efficiency.

Nevertheless, this one-leg exercise requires the same muscles used in a standard squat, but you must focus on one side and have exceptional balance. It’s more challenging and a great way to progress your lower body training.

  • Perform them whenever and wherever you are

With just a platform that fits your back foot and a small amount of space, you can perform a Bulgarian split squat at any time, anywhere, and without any extra equipment. Instead of using an exercise bench, you might use a solid chair or a bed.

  • Improving flexibility in the hip flexors

The Bulgarian split squat gives you a lot of range of motion in your hips and knees. Hip mobility and flexibility can be enhanced and muscle tension can be decreased by increasing range of motion. A dynamic yoga stance is comparable to a split squat.

  • Gain better balance

It is balanced to be able to maintain your center of mass over your support base. Exercises that require bilateral straight motions, however, will only improve your balance, which typically deteriorates with age. One exercise that assesses and enhances balance is the Bulgarian split squat.

  • Reduce the pressure on your lower back

In contrast to leg presses and squats, one-leg exercises don’t require as much weight. Split squats with the back foot up are much easier on the lower back when you are lighter. A lot of people who work out discover that their body weight is enough to give them good workouts.

  • Beneficial to your glutes

If you have a wide stance, Bulgarian split squats are a terrific way to increase your buttocks’ height, strength, and tone. Your booty will look better after this workout. The butt-centricity can be increased by placing your front foot on a 3–6 inch platform. This slight elevation will enable you to perform a split squat and apply more pressure to your buttocks.

  • Become better at running

Regular Bulgarian split squat exercise strengthens your legs and speeds up your running. This needs to be a part of your training regimen if you’re an athlete or wish to run faster.

  • Gain more muscle mass and strength

A great workout for building muscle and strengthening your legs is the split squat. You will gain muscle and single-leg strength as you train more. This exercise will be significantly more challenging and effective if you utilize weights.

  • Wonderful for lowering body fat

Because they use so many strong muscles, Bulgarian split squats are calorie-burning exercises. Additionally, your heart rate and breathing will increase, which could aid in weight loss and fat burning.

How to do a Bulgarian split squat?

  • The Bulgarian split squat demands a strong chair or bench.
  • You can use dumbbells or kettlebells to increase the resistance as your muscle memory for the action gets better.
  • Start by standing about two feet in front of a seat or step that is knee-level.
  • On the stool behind you, extend your right leg as far as it will go.
  • Keep your right foot shoulder-width apart and far enough in front of the bench or chair to perform a fast lunge.
  • You can move about to find the ideal location.
  • Make sure your left knee does not pass over your toes as you drop if a closer foot posture is more effective.
  • Lower yourself onto your left leg, bending the knee, while maintaining a clenched core, a slightly bent waist, and back shoulders.
  • In a Bulgarian split squat, pause before your knee touches your toes as your quad takes over.
  • When your glutes are not being used, your left thigh should be parallel to the floor during a Bulgarian split squat.
  • Use the strength in your quadriceps and hamstrings to adjust yourself after pushing up with your left foot.
  • Return your left foot to the bench after completing the required number of repetitions on this leg.
  • Then unwind.

Bulgarian Split Squat exercise video:

Additional Bulgarian Split Squat Variations:

You can attempt the squat’s numerous variations after you have mastered the fundamental form as previously mentioned. Adding weights in the shape of barbells, dumbbells, or kettlebells can enhance resistance. Resistance training intensifies the exercise and increases muscular activation.

Bulgarian Split Squat with Weights

  • While sitting on a seat or other stable surface, place dumbbells on your thighs.
  • Extend one leg slightly to the outside and forth.
  • Position dumbbells on either side of the front foot.
  • As you rise, keep your heel in the same position.
  • Put the back foot on the bench and turn it sideways instead of keeping the toe vertical.
  • Increasing the bench’s contact area enhances balance.
  • With both feet apart and your front foot flat on the floor, pick up the dumbbells from the floor.
  • Throughout the exercise, keep your posture straight to focus on your quadriceps.
  • As an alternative, you may lean forward and concentrate on your glutes and posterior chain.
  • Once you have lowered yourself to that point, do not place the dumbbells on the floor.
  • As you use your working muscles, keep your hands supported.
  • Return to the starting position while maintaining a straight posture to strengthen your quadriceps or leaning forward to strengthen your glutes.
  • Then unwind.
bulgarian-split-squat with Weights
Bulgarian-split-squat with Weights

Zercher Bulgarian Split Squat

The Bulgarian Zercher Split Squat is a sort of barbell workout. In this exercise, the barbell is held in front of the upper body at the elbow angle.

  • Focusing on the curvature of the shoulders and upper back, the lifter will begin a Zercher Bulgarian split squat by heaving a barbell up to sternum height in the bend of their elbows.
  • Once the barbell is steady inside the lifter’s arms, they gently place one foot on a bench behind them while keeping the other flat on the ground.
  • Though it should have a slightly more upright angle to the upper body, this should resemble the typical split squat standing exercise performed in Bulgaria.
  • The lifter just needs to bend their knees and lower themselves until their back knee flexes to a 90-degree angle when their body is in the correct position.
  • Keeping an eye on their body angle, the lifter pushes through their heel and stands back up when the level is perfect.
  • When you are upright again, the workout is complete.
  • Then unwind.
Zercher-Bulgarian-Split-Squat
Zercher-Bulgarian-Split-Squat

The Bulgarian Split Squat with Elevated Heels

The heel-elevated Bulgarian split squat, as the name implies, is just a split squat done with the heel raised in front, usually with the aid of a wedge or weight plate.

  • To do a heel-elevated Bulgarian split squat, the lifter only needs to keep their normal position while placing a weight plate or similar object beneath their heel.
  • This entails elevating one foot above the other and using it to hold the majority of your body weight.
  • The lifter then simultaneously bends both knees until they are at a 90-degree angle, ensuring that the knee follows up in the same direction as the toes beneath it.
  • The angle at which the heel is raised may cause the lifter to realize that their upper body shifts forward to correct for balance.
  • A mistake like that could put too much strain on the knees and ankles.
  • Instead, the lifter should shift their pelvis forward and drive their glutes back to aid in balance.
  • The lifter pushes into the wedge beneath their heel, shifts their body back a little, and then stands back up to complete the repetition.
  • Then unwind.
The-Heel-Elevated-Bulgarian-Split-Squat
The-Heel-Elevated-Bulgarian-Split-Squat

Split Squat

  • The phrases “split squat” and “Bulgarian split squat” refer to two distinct forms of exercise, despite the fact that they are occasionally used interchangeably.
  • The Bulgarian split squat is performed with the rear leg raised on a bench or strong chair, whereas the split squat is performed without the back leg raised.
  • Remember that when the back leg is also employed in the exercise, this is not the same as a lunge.
  • Use the same strategy, but place your back foot on the ground.
  • You can utilize your back leg to help keep your balance even though your front leg should sustain the entire action.
  • Then unwind.
split-squat
split-squat

Bulgarian split squat using an exercise ball

  • Balance and appropriate leg spacing are necessary for the Bulgarian split squat.
  • If you’re trying to make things harder, make it harder to establish that equilibrium.
  • It is more difficult to use an exercise ball as support when you squat with your back leg resting on it.
  • Your linked back leg offers a significant boost in stability and balance during a Bulgarian split squat.
  • Then unwind.
Bulgarian-split-squat-using-an-exercise-ball
Bulgarian-split-squat-using-an-exercise-ball

Eccentric Bulgarian split squat

  • In this very challenging variation, move as gently as you can to optimize activation.
  • As you contract your legs, this compels you to focus on the correct form.
  • The results must be evident when you eventually get it properly.
  • Then unwind.
eccentric-bulgarian-split-squat
eccentric-Bulgarian-split-squat

Which Bulgarian Split Squat Variation Is the Most Effective?

The majority of Bulgarian split squat variations are slight modifications to an otherwise beneficial exercise. There isn’t a single “best” version because they are all somewhat similar.

If you’re unsure which to choose, we suggest sticking with the conventional version until you need any of its adjustments, such as a wider range of motion or more attention to your quadriceps.

Try some alternative exercises, such as lunges, step-ups, or variations on the squat, if these versions cause pain or don’t meet your needs.

Which split squat variations are available in Bulgarian?

Whether you want to keep your workouts fun and engaging or you just don’t feel comfortable doing Bulgarian split squats, there are plenty of different exercises that have equivalent effects.

Here are a few variations:

Classic squat

It’s totally acceptable to go back to the fundamentals if you’re getting ready for a more challenging move.

  • Your feet should be shoulder-width apart.
  • Extend your feet by roughly 10 degrees.
  • Be sure not to lift your heels off the ground.
  • Maintain a comfortable posture with your shoulders, spine neutral, and chest broad.
  • Lower yourself into the squat while leading with your hips as though you were going to sit down.
  • While maintaining a neutral spine, bend as much as you can.
  • Maintain this posture for a short while.
  • To get back to where you were, push through your heel.
  • Then unwind.
squats-exercise
squats-exercise

Pistol squat

This one-legged squat improves mobility, strength, and balance.

  • Stretch your arms toward yourself while keeping your feet together.
  • Keep your left leg straight and raise it as you drop your right leg into the squat.
  • Maintain this posture for a short while.
  • To get back to where you were before, push through your right heel.
  • Repeat with the opposite leg after that.
  • Then unwind.
Single-leg-squat-pistol-squat
Single-leg-squat-pistol-squat

Sidekick squat

During a squat, a kick raises your heart rate and strengthens your lower body.

  • Put yourself in a standard squat position.
  • To get yourself back up, use your heels.
  • As you stand up, stretch your right leg as far as it will go.
  • Before performing your subsequent squat, make sure your kicking leg is back in place.
  • Repeat by kicking with the other leg.
  • Then unwind.
side-kick-squat
side-kick-squat

Curtsy squat

The curtsy squat is not only beneficial, but it also puts more strain on your glutes.

  • Position your hands on your hips and stretch your feet approximately shoulder-width apart.
  • Step back, cross your right leg over your left, and squat with your left leg.
  • Bend your left leg till it’s level to the floor.
  • Maintain this posture for a short while.
  • To get back to the beginning position, push your left heel.
  • Proceed to the other side.
  • Then unwind.
Squat to Curtsy Lunge
Squat to Curtsy Lunge

Jump squat

In a jump squat, coordination and explosive leg strength are tested.

  • When you step outside, make sure your feet are shoulder-width apart.
  • Place your feet outward at a 10-degree angle.
  • Maintain a straight spine, an open chest, and straight shoulders.
  • As you lead with your hips and lower yourself into the squat, maintain the chair position.
  • Leap up and straighten your legs.
  • Land carefully after returning to the starting position.
  • Then unwind.
jump squats
jump squats

Safety guidelines and preventative measures:

The Bulgarian split squat is a safe workout as long as it is done correctly and with the core. Before attempting to resist the urge to shift your center of gravity in front of your front knee and lean forward from the hips, be sure your feet are in the proper alignment and posture.

The knee may sustain damage if it is overexerted. For people who have been strength training for a while and have good lower body strength, balance, and coordination, this exercise is typically risk-free. You should still prepare for the Bulgarian split squat even if you have never done one before or need assistance maintaining your balance when doing standard lunges.

Furthermore, this exercise is not advised for you if you suffer from any physical condition that limits your range of motion or flexibility, which are necessary for performing this exercise correctly, such as knee or ankle pain.

If you experience any pain or trouble while performing the split squat variation exercise with your back foot balanced on the floor, stop.

Bulgarian split squats or lunges: which is better?

Although there isn’t a single ideal workout, depending on your objectives and degree of experience, you may find that one suits you better than others. For instance, you might wish to postpone Bulgarian split squats until you are proficient in lunge variations with the appropriate form if you are new to training and unsure whether to execute a lunge or split squat.

Hold on a second. You may strengthen your lower body by doing lunges. Simply move one foot forward (front lunge) or backward (reverse lunge) until your legs are at a 90-degree angle on both sides.

Depending on the person’s strength and ability, either exercise can be recommended because the Bulgarian split squat is a progression of the lunge.

Bulgarian split squats should only be attempted after you have mastered step-ups, walking lunges, front or back lunges, and normal split squats. Prior to adding further stability and range-of-motion components, it is necessary to develop the ability to lunge and squat with both feet on the floor.

However, the Bulgarian split squat is a fantastic addition to your lower-body regimen if you are an accomplished exerciser who has mastered those motions and your objective is to increase the load while improving balance and single-leg strength.

Which mistakes should you stay away from the most often?

Because it’s normal to make mistakes when learning anything new or without an instructor, anyone can make blunders when performing the Bulgarian split squats.

  • Putting your rear leg in front of your front

If your back foot is directly behind your front foot, it will be difficult for you to maintain your balance. Because your front leg starts the exercise and your front foot provides the majority of the support, bilateral balancing typically fails to maintain your balance throughout a squat.

  • Excessive forward hip flexion

It’s common to undervalue the significance of your core, particularly the abdominal and spinal constructor muscles when performing the Bulgarian split squat downhill. This forward lean lessens the exercise’s primary advantages and raises the risk of overstressing the front knee by shifting your weight too far front.

If you advance to a Bulgarian split squat with a barbell balanced over your shoulders, you could get harmed. Roll your shoulders back before beginning the downward portion of the exercise. Keep your posture and alignment consistent during each repeat. supporting the action with the back leg.

The Bulgarian split squat only requires one leg, so keep that in mind. The exercise is more of a lunge because the back leg isn’t meant to be used, even if it’s meant to aid with balance. Throughout the exercise, you should be able to “shake” your back leg to make sure it is still relaxed and not supporting any of your weight.

  • Getting up on your toes

Incorrect alignment and technique can lead to a nasty habit of squatting down and rising onto your front foot and toes. This usually indicates one of two things: Either extend your front foot or, if you are squatting with your hips bent forward, remain on your toes to keep your Weight shifting forward improves alignment and balance.

If you find yourself stepping over the toes or heel of your front foot, restart your workout. Make sure your torso is straight while you complete the exercise, and make sure your front foot is in the proper position—you may need to move it forward.

What risks are involved in doing Bulgarian split squats?

People with moderate to intermediate fitness levels can safely perform Bulgarian split squats. You might want to attempt a simpler form of exercise, though, if you’re not very good at it. This workout requires some balance, lower body strength, and coordination.

The following tips will help you complete this task safely:

  • Keep the right form

Having bad form might reduce the effectiveness of your workout and raise your risk of injury.

  • Warm-up

Before beginning these squats, make sure your lower body is adequately stretched.

  • Get your balance back

As carefully as you can, plant your feet. Keep in mind that balance and correct alignment are essential for doing this squat successfully.

  • Take good care of your knees

Bulgarian split squats should not be performed if you have a history of knee issues. Excessively deep squats could strain your joints.

Are there any negative repercussions from executing the Bulgarian split squat?

There are no negative effects unless the posture is bad. When done correctly, it has no detrimental effects on your health. However, if you have ankle or knee pain or a medical condition that limits your range of motion, this workout is not for you.

Consult your physician and trainer before starting any new fitness regimen.

Summary

This is why the Bulgarian split squat is one of the best lower-body exercises for building stronger quadriceps, hamstrings, and glutes. This is a more beneficial workout than squats and leg presses, therefore you should incorporate it into your program.

It might take some early balance practice for the Bulgarian split squat to work. But if you can get the hang of it, it’s one of the best leg exercises you can perform. Despite having nothing to do with Bulgaria, this exercise is very effective and might be better defined as “rear foot raised split squats.”

FAQ:

What are the benefits of Bulgarian split squats?

There are numerous advantages to the Bulgarian split squat. As a lower-body workout, it tones the leg muscles, including the quadriceps, hamstrings, glutes, and calves. Because it’s a single-leg workout, maintaining your balance requires extra effort from your core.

How do Bulgarian split squats vary from lunges?

Split squats and lunges work the same lower-body muscles. The quads, glutes, hamstrings, calves, and hip flexors are all worked out by this. However, lunges put more effort into the muscles that run the length of the leg, the adductors and abductors. Split squats are an excellent method for strengthening your glutes and quads.

What is the finest split squat?

For lifters who are taller, have limited mobility in their quadriceps or hips, or are addressing knee issues, front-foot raised split squats are an excellent modification to help lessen knee flexion on the front leg.

What distinguishes Bulgarian split squats from standard squats?

These exercises focus on one leg at a time, specifically addressing the lower body, in contrast to squats. Because they perform with only one main leg, these two lifts place additional demands on balance, stability, coordination, and single-leg strength.

Would it be possible for me to perform the Bulgarian split squat daily?

Three days a week, you can incorporate Bulgarian split squats into your leg training regimen if you manage the volume and intensity appropriately.

What is the main objective of Bulgarian split squats?

The Bulgarian split squat is primarily used to target your quadriceps, glutes, and adductors. Using bodyweight exercises or carrying a dumbbell in each hand instead of a barbell across your shoulders will help lessen lower back pain.

References:

Davis, N. (2019, November 21). How to do a Bulgarian split squat the right way. Healthline. https://www.healthline.com/health/fitness-exercise/bulgarian-split-squat

Bariya, D. (2024a, April 22). How to do Bulgarian split squat exercise – physical therapy. Physical Therapy Treatment and Exercise. https://physical-therapy.us/bulgarian-split-squat-exercise/#FAQ

Bhattacharya, S. (2024b, April 4). Bulgarian split squat: Tone your glutes with this exercise. Healthshots. https://www.healthshots.com/fitness/muscle-gain/bulgarian-split-squat/

Appleton, C. (2021, July 26). Bulgarian Split Squat | Form & Technique – MYPROTEINTM. MYPROTEINTM. https://www.myprotein.co.in/blog/training/bulgarian-split-squat-exercise-proper-form-lift-technique/

Stobo, R. (2024, August 7). Best Bulgarian split squat alternative workouts for stronger glutes. Greatist. https://greatist.com/fitness/bulgarian-split-squat

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