FITBODY Exercise Library · Legs
Bulgarian Split Squat
If you want strong, sculpted legs, better balance, and stronger glutes, the Bulgarian split squat, also called the single leg split squat, belongs in your routine. This unilateral move corrects muscle imbalances and builds real lower body strength, which makes it ideal for women over 40 who want to train smarter.
What Is the Bulgarian Split Squat?
The Bulgarian split squat is a single leg squat variation where your rear foot is elevated on a bench, ball, or step while you perform a split squat. This position increases the range of motion and forces the front leg to do most of the work, which creates a highly effective strength and stability challenge. Unlike traditional squats, which let both legs share the load, the Bulgarian split squat works each leg on its own, which helps correct muscle imbalances, improve mobility, and build strength without needing heavy weights.
What Muscles Does the Bulgarian Split Squat Work?
This is one of the most effective lower body moves because it works several muscle groups at once, led by the quads and the glutes. The gluteus maximus is a major driver, especially with a slight forward lean. For a closer look at that muscle, see this gluteus maximus anatomy overview. Building strong legs and glutes fits naturally into a broader strength training plan for women over 40.
See the full muscle breakdown
- Quadriceps: the front leg does most of the work, driving strong quad activation, including the vastus medialis above the knee.
- Gluteus maximus: heavily involved, especially with a slight forward lean and driving through the heel.
- Hamstrings: play a stabilizing role and assist with hip extension and balance.
- Core and hip stabilizers: work to keep you balanced through this single leg movement.
- Calves: the rear leg helps stabilize, engaging the calf muscles.
How to Do the Bulgarian Split Squat
Keep about 90 percent of your weight in your front leg, and let the back leg just help you balance. With the women I coach, a slight forward lean and driving through the front heel is what really lights up the glutes. If balance is a struggle, start with bodyweight and hold a wall until you feel steady.
Sets and Reps
Match your sets and reps to your goal, and always work both legs evenly even if one side feels stronger.
| Goal | Sets | Reps per leg |
|---|---|---|
| Strength and muscle | 3 to 4 | 8 to 12 |
| Endurance | 2 to 3 | 12 to 15 |
| Beginner, bodyweight | 2 to 3 | 8 to 10 |
Rest 60 to 90 seconds between sets. Because it is demanding, two to three times a week is ideal, with recovery between sessions. Start with bodyweight to master the movement before adding dumbbells.
Benefits of the Bulgarian Split Squat
- Fixes muscle imbalances. As a single leg movement, it prevents one side from compensating for the other, which builds more balanced strength.
- Reduces lower back strain. Unlike back squats, it lets you challenge the legs hard without heavy spinal loading.
- Improves mobility. The deep range of motion increases hip and ankle mobility and reduces stiffness.
- Boosts athletic performance. Stronger glutes and quads support power, speed, and endurance, whether you run, cycle, or lift.
- Works more muscle. Balancing on one leg recruits more stabilizing muscles than a two legged squat.
Variations and Progressions
Bodyweight Bulgarian Split Squat
Master the movement with just your body weight, and keep a hand on a wall if you need it while you build balance.
Dumbbell Bulgarian Split Squat
Hold a dumbbell in each hand to add resistance once your balance and form are solid. This is where most women build great strength.
Stability Ball Bulgarian Split Squat
Rest the back foot on a stability ball instead of a bench to add an unstable surface, which increases the balance and core challenge.
Barbell Bulgarian Split Squat
An advanced option that adds more load, but it requires excellent balance and core strength to do safely.
For more lower body work, pair this with my glute activation exercises and the rest of my exercise library.
Common Mistakes to Avoid
- Front knee drifting past the toes. Set your front foot far enough forward that the knee tracks over the ankle, not way past it.
- Standing too upright when targeting glutes. A slight forward lean shifts more work to the glutes, so stay tall but not bolt upright.
- Putting weight in the back leg. Keep about 90 percent of your weight in the front leg, and use the back leg only for balance.
- Going too heavy before you are steady. Build balance and control first, then add load gradually.
Bulgarian Split Squat FAQs
Are Bulgarian split squats better than regular squats?
Both exercises are excellent, and neither is strictly better, they simply do different jobs. Bulgarian split squats work each leg individually, which helps correct side to side imbalances and improves your balance in a way that two legged squats do not. They also place less stress on the lower back than traditional back squats, since you do not need as much load to challenge the legs. Regular squats are great for building overall lower body strength with heavier weight. I like to use both, and the split squat is especially useful for women who want to train the legs hard without loading the spine.
Should I use dumbbells or a barbell?
Start with just your body weight to master the movement and your balance. Once that feels solid, progress to holding a dumbbell in each hand for added resistance, which is where most women will get great results. A barbell is an advanced option that adds more load, but it requires excellent balance and core strength to do safely. There is no rush to add weight, since the single leg position makes even bodyweight reps challenging. Add load only when your form stays clean.
How high should the bench be?
A bench or step around 12 to 16 inches high works well for most people. If you are shorter or newer to the movement, aim for a lower step so you can keep good form and a comfortable range of motion. Too high a surface can force your hips into a range that is hard to control. The goal is a height that lets your front thigh reach about parallel without strain. You can adjust as your mobility improves.
Where should I feel the Bulgarian split squat?
You should feel it primarily in the quads, glutes, and hamstrings of your front leg. If you feel too much strain in your lower back, check your posture, brace your core, and keep a slight forward lean rather than arching. A little forward lean shifts more of the work into the glutes, which is usually what women are after. You should not feel sharp pain in the front knee, so if you do, move your front foot forward so the knee tracks better. The work should feel like it is in the muscles, not the joints.
How many reps and sets should I do, and how often?
For strength and muscle, aim for three to four sets of eight to twelve reps per leg, and for endurance, twelve to fifteen reps per leg works well. Because it is a demanding exercise, doing it two to three times a week is ideal, which lets your muscles recover between sessions. Start with bodyweight reps and build up before adding weight. Always work both legs evenly, even if one side feels stronger. Consistency across the week matters more than piling everything into one session.
Why do I struggle with balance?
Balancing on one leg is genuinely challenging, so struggling at first is completely normal. Start with bodyweight reps and keep a hand on a wall or sturdy surface for support until your stability improves. Setting your front foot in a solid position and bracing your core also make a big difference. As you practice, the small stabilizing muscles in your hips and ankles get stronger and the balance comes. Give it a few weeks of consistent practice before you judge your progress.
References
- Mackey, Ethan R., and Bryan L. Riemann. “Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat.” International Journal of Exercise Science, vol. 14, no. 1, 2021, pp. 533-543, doi.org/10.70252/CIYT8956.
- Aygun-Polat, Elif, et al. “Targeted Muscle Activation in Bulgarian Split Squat Variations: Effects of Trunk Position and Suspension-Based Execution.” BMC Sports Science, Medicine and Rehabilitation, vol. 17, 2025, article 251, doi.org/10.1186/s13102-025-01306-z.
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I’m Julie Lohre, an IFBB Fitness Pro and certified personal trainer and nutrition specialist. For more than 20 years I have helped women over 40 get stronger, leaner, and more confident through personalized online coaching built around their real lives.