The Bulgarian Split Squat is one of the most powerful and effective lower-body exercises, designed to enhance strength, balance, flexibility, and overall athletic performance. This unilateral movement targets the quadriceps, glutes, hamstrings, and core, while also improving mobility and stability.
In this guide, I’ll walk you through how to execute a perfect Bulgarian Split Squat, discuss common mistakes to avoid, and provide pro tips to maximize muscle engagement and training efficiency.
Perfect Human Movement: The Foundation of My Training Methodology
Every exercise I teach follows the principles of perfect human movement, rooted in biomechanics, kinesiology, and neuromuscular efficiency. My training methodology ensures that every repetition is not just a movement but a precise, intentional, and scientifically sound execution.
✅ Biomechanics – Understanding how the human body moves efficiently, reducing strain on joints while maximizing muscle activation.
✅ Kinesiology – Applying movement science to optimize form, prevent injury, and generate the most power per repetition.
✅ Neuromuscular Efficiency – Training your brain and muscles to fire in perfect coordination, leading to better strength, endurance, and control.
When you master movement mechanics, every exercise becomes stronger, safer, and more effective. Whether it’s a split squat, deadlift, or bench press, I break down posture, joint positioning, muscular engagement, and energy transfer to ensure you perform at peak potential.
Each “How to Do a...” guide follows this methodology, helping you execute movements flawlessly, train smarter, and achieve better results in less time. 💪🔥
What is a Bulgarian Split Squat?
The Bulgarian Split Squat is a single-leg squat variation where the rear foot is elevated on a bench, step, or platform, while the front leg performs the squat. This unique positioning enhances muscle activation, stability, and flexibility, making it more challenging than a standard squat.
Unlike traditional squats, the Bulgarian Split Squat:
✔ Focuses on unilateral strength, addressing muscle imbalances.
✔ Increases core stability due to the balance requirement.
✔ Places less spinal load, making it a joint-friendly alternative to back squats.
Muscles Worked in a Bulgarian Split Squat
This exercise is a compound movement, meaning it activates multiple muscle groups simultaneously:
🔹 Quadriceps – The front thigh muscles work to extend the knee and support the movement.
🔹 Glutes (Maximus & Medius) – Engaged for hip stability and power during the upward movement.
🔹 Hamstrings – Assist in hip extension and knee stability.
🔹 Calves (Gastrocnemius & Soleus) – Help maintain balance and stabilize the lower leg.
🔹 Core (Abdominals & Lower Back) – Activated throughout the movement to keep the torso upright and prevent leaning.
How to Perform a Bulgarian Split Squat with Perfect Form
Step 1: Setup for Stability
✔ Stand about two feet in front of a bench or platform.
✔ Place your rear foot on the bench laces down or on the ball of your foot for balance.
✔ Your front foot should be positioned far enough forward that your knee stays aligned with your ankle when squatting.
Step 2: Execution
✔ Lower Slowly (Eccentric Phase) – Bend your front knee and lower your hips until your front thigh is parallel to the floor.
✔ Maintain an Upright Torso – Keep your chest up, shoulders back, and core engaged.
✔ Press Up (Concentric Phase) – Drive through your front heel, using your glutes and quads to return to standing.
Step 3: Repetition & Switch
✔ Perform 8-12 reps per leg before switching.
✔ Maintain control and equal workload on both sides.
Pro Tip: The ROMATZ Method for Stability & Strength
Want to increase balance, strength, and control? Follow these pro techniques:
✔ Core Bracing – Engage your abdominals to prevent forward lean.
✔ Foot Stability – Keep weight through your front heel for maximum glute activation.
✔ Controlled Descent – Lower slowly and smoothly to maintain muscle tension.
✔ Progressive Overload – Once bodyweight is mastered, add dumbbells or a barbell for more resistance.
Common Bulgarian Split Squat Mistakes & How to Fix Them
❌ Knee Caving Inward → Keep your knee aligned over your toes to prevent strain.
❌ Leaning Forward → Maintain an upright posture by keeping your shoulders back.
❌ Feet Too Close or Too Far → Position your front foot so your knee does not extend past your toes at the bottom.
❌ Overarching the Lower Back → Engage your core to stabilize and protect your spine.
Bulgarian Split Squat Variations
🔹 Dumbbell Bulgarian Split Squat – Adds extra resistance to increase muscle activation.
🔹 Barbell Bulgarian Split Squat – Strengthens posterior chain while challenging stability.
🔹 Paused Split Squats – Holding at the bottom position builds time under tension (TUT) for hypertrophy.
🔹 Jumping Bulgarian Split Squats – A plyometric variation to develop explosive power.
How Many Bulgarian Split Squats Should You Do?
✔ For Strength & Power → 4-6 sets of 4-6 reps (with added weight).
✔ For Muscle Growth (Hypertrophy) → 3-4 sets of 8-12 reps.
✔ For Endurance & Stability → 2-3 sets of 12-20 reps (bodyweight or light weight).
FAQ: Bulgarian Split Squat Training Questions Answered
Q: Should I do Bulgarian Split Squats every leg day?
👉 Yes! This exercise is a staple for leg development and should be included in most lower body routines.
Q: Can beginners do Bulgarian Split Squats?
👉 Absolutely. Start with bodyweight only, then progress to light dumbbells.
Q: Are Bulgarian Split Squats better than regular squats?
👉 It depends on your goal. They allow for greater unilateral strength development and reduce spinal compression, but regular squats engage both legs simultaneously for maximum load capacity.
Q: Should my back foot be flat or on the ball of my foot?
👉 Either is fine. Experiment with both to see which feels more natural and stable.
Free Trial Training & Money-Back Guarantee
Want to engage in my personal training program with Bulgarian split squats?
I offer free trial training sessions, and my personal training comes with a results-backed, money-back guarantee. If you’re ready to take your push-up game to the next level, get in touch today!
About the Author
Dennis Romatz is a certified personal trainer, nutrition coach, and fitness author. Dennis is regarded as one of the world's leading holistic fitness professionals and has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis on Facebook, Twitter, LinkedIn, and Instagram.
Comments