Bulgarian Split Squat: Lower-Body Exercise for Strength and Balance
Why You Need the Bulgarian Split Squat in Your Workout Routine
If you want to build strong, sculpted legs, improve balance, and strengthen your glutes, the Bulgarian split squat, also called the Single Leg Split Squat needs to be in your routine. This unilateral lower-body exercise is more than just a leg burner—it helps correct muscle imbalances, enhances stability, and targets multiple muscle groups more effectively than standard squats.
Whether you’re looking to improve athletic performance, build lower-body strength, or shape your glutes, this exercise is a game-changer—especially for women over 40 who want to train smarter, not harder.
What Is the Bulgarian Split Squat or Single Leg 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 performing a split squat. This position increases the range of motion and forces the front leg to do most of the work, creating a highly effective strength and stability challenge.
Unlike traditional squats, which allow both legs to share the load, the Bulgarian split squat isolates each leg individually—helping to correct muscle imbalances, improve mobility, and build strength without needing heavy weights.
What Muscles Does the Bulgarian Split Squat Work?
This exercise is one of the most effective lower-body moves because it works multiple muscle groups at once, including:
✔ Quadriceps – The front leg does most of the work, leading to significant quad activation, particularly in the vastus medialis (the teardrop-shaped muscle above the knee).
✔ Glutes – The Bulgarian split squat is one of the best exercises for glute activation, especially when performed with a slight forward lean or by focusing on driving through the heel.
✔ Hamstrings – While the quads dominate, the hamstrings play a stabilizing role, assisting with hip extension and balance.
✔ Core & Stabilizers – Because this is a single-leg exercise, your core, hip stabilizers, and lower back all work to maintain balance and control.
✔ Calves – Your rear leg helps stabilize the movement, engaging the soleus and gastrocnemius muscles in the calf.
How to Do the Bulgarian Split Squat (Step-by-Step Guide)
Step 1: Set Up Your Stance
- Stand about two feet in front of a bench or sturdy surface.
- Place the top of your rear foot on the bench. You can rest the laces down or keep your toes flexed.
Step 2: Find the Right Foot Position
- Hop your front foot forward so that when you squat down, your knee stays aligned with your ankle (not drifting forward).
- Your torso should be slightly forward-leaning, not upright, to engage the glutes more.
Step 3: Lower Into the Squat
- Slowly lower your hips until your front thigh is parallel to the ground (or slightly lower if mobility allows).
- Keep your core engaged, chest up, and front knee tracking over your toes.
- Your back leg should bend naturally, but the focus is on your front leg doing the work.
Step 4: Drive Back Up
- Push through the heel of your front foot, engaging your glutes and quads to return to the starting position.
- Repeat for 8-12 reps, then switch legs.
Single Leg Split Squats – Form Tips for Maximum Results:
✔ Keep 90% of your weight in your front leg—your back leg is just for support.
✔ Engage your core to prevent wobbling.
✔ If balance is a struggle, start with bodyweight reps before adding dumbbells.
✔ For more glute activation, lean slightly forward and push through your heel.
Want to make this harder? Elevate your back foot on an unstable surface. Here Women’s Fitness Expert, Julie Lohre, demonstrates the Bulgarian or Single Leg Split Squat Off a stability ball.
Benefits of the Bulgarian Split Squat
✔ Fixes Muscle Imbalances – Since it’s a unilateral movement, it prevents one side from compensating for the other, leading to more balanced strength development.
✔ Reduces Lower Back Strain – Unlike back squats, which can stress the spine, the Bulgarian split squat lets you load the legs heavily without excessive spinal compression.
✔ Improves Mobility & Flexibility – The deep range of motion increases hip and ankle mobility, reducing stiffness.
✔ Boosts Athletic Performance – Stronger glutes and quads lead to better power, speed, and endurance, whether you run, cycle, or lift.
✔ Burns More Calories – Single-leg exercises require more stabilization, engaging more muscles and increasing energy expenditure.
FAQ: Bulgarian Split Squat
1. Are Bulgarian split squats better than regular squats?
Both exercises are great, but Bulgarian split squats target each leg individually, helping to correct imbalances and improve balance. They also place less stress on the lower back than traditional back squats.
2. Should I use dumbbells or a barbell?
Start with bodyweight to master the movement. Then, progress to dumbbells for added resistance. A barbell is an advanced option, but it requires excellent balance and core strength.
3. How high should the bench be?
A bench or step 12-16 inches high is ideal. If you’re shorter, aim for a lower step to maintain proper form.
4. Where should I feel the Bulgarian split squat?
You should feel it primarily in your quads, glutes, and hamstrings. If you feel too much strain in your lower back, check your posture and keep a slight forward lean.
5. How many reps and sets should I do?
For strength and muscle growth, aim for 3-4 sets of 8-12 reps per leg. For endurance, 12-15 reps per leg works well.
6. Why do I struggle with balance?
Balancing on one leg is challenging! Start with bodyweight reps or use a wall for support until your stability improves.
7. Can I do Bulgarian split squats every day?
They’re a demanding exercise, so 2-3 times per week is ideal, allowing your muscles to recover between sessions.
Final Thoughts: Why the Bulgarian Split Squat Belongs in Your Training Plan
The Bulgarian split squat is one of the most effective lower-body exercises for building strength, improving mobility, and fixing imbalances. Whether you’re looking to sculpt strong legs, enhance athletic performance, or prevent injuries, this exercise deserves a permanent place in your routine.
If you want a personalized training plan that optimizes your workouts and nutrition for your goals, my Online Fitness Coaching provides expert guidance to help you get the best results possible.
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