How to Do Bulgarian Split Squats Properly: Tips, Benefits, and Variations

The Bulgarian Split Squat is one of those exercises that people love to hate—and hate to love. It’s brutal, challenging, and leaves your legs burning, yet many keep coming back for more. Why? Because it delivers results. Let’s break down everything you need to know about this powerful lower-body exercise.

What Are Bulgarian Split Squats?

Bulgarian Split Squats (technically called Rear-Foot Elevated Split Squats or RFESS) are a single-leg lower-body exercise where one foot is planted on the ground while the other is elevated behind you on a bench, box, or platform. This positioning shifts most of the work onto the front leg, making it an extremely effective strength and muscle-building movement.

How They Work

• You stand a few feet in front of a bench with one foot firmly on the ground.
• The other foot rests on the bench behind you (top of the foot down, laces touching the surface).
• You then lower your body by bending the front knee and hip, keeping your torso upright, until your back knee nearly touches the floor.
• You push through the front heel to return to the starting position.

Different Ways to Perform Them

You can adjust the difficulty and muscle emphasis by changing how you hold weight:

1. Goblet Style – Hold a single dumbbell or kettlebell at chest level (good for beginners, helps with balance).
2. Suitcase Style – Hold two dumbbells or kettlebells at your sides (increases core engagement).
3. Barbell on Back – Place a barbell across your upper back like a back squat (allows for heavier loading).
4. Safety Bar Variation – Use a safety squat bar (easier on shoulders and wrists).
5. Machine Variations – Use a Smith machine or leg press for added stability.

Who Should Try Them?

• Beginners can start with bodyweight only to learn proper form.
• Intermediate/advanced lifters can add weight for strength and hypertrophy.
• Athletes use them to improve single-leg power and balance.

Why They’re Effective

• Targets quads and glutes more intensely than regular squats.
• Improves stability and mobility in the hips and knees.
• Reduces muscle imbalances by working each leg independently.

If you’ve never tried them, start light and focus on control—they’re challenging but incredibly rewarding for lower-body development!

Muscles Worked in Bulgarian Split Squats

The Bulgarian Split Squat is a lower-body dominant exercise that primarily targets the quadriceps (front thighs) and glutes (buttocks), with secondary engagement of the hamstrings, calves, and core for stability.

Primary Muscles Worked:

1. Quadriceps (Quads) – The front-leg knee extension heavily recruits the quads, especially when you descend deep into the squat.
2. Glutes (Gluteus Maximus) – As you push your hips back, the glutes stretch at the bottom, then powerfully contract to extend the hips and stand back up.

Secondary Muscles Worked:

• Hamstrings – Assist in hip extension but aren’t as activated as in deadlift variations.
• Adductors (Inner Thighs) – Help stabilize the hips during the movement.
• Calves & Core – Act as stabilizers to maintain balance.

Why You Feel Soreness in Glutes & Groin

• Research shows 70-85% of the force goes through the front leg (Helme et al., 2022), meaning your glutes and quads do most of the work.
• The hip stretch at the bottom of the movement creates a deep eccentric (lengthening) load on the glutes, leading to delayed-onset muscle soreness (DOMS).
• The adductors (groin muscles) help stabilize the hips, which is why they may also feel sore after heavy sets.

Hamstring Activation (But Not as Much as Deadlifts)

• While hamstrings contribute (DeForest et al., 2014), they aren’t the main focus—unlike in Romanian Deadlifts or Hamstring Curls, where they’re the primary movers.

Key Takeaway

Bulgarian Split Squats are quad- and glute-dominant, making them ideal for:
✔ Building stronger, more defined legs
✔ Improving single-leg strength for sports
✔ Enhancing hip mobility and stability

If you want more hamstring engagement, pair them with exercises like Romanian Deadlifts or Nordic Curls.

Benefits of Bulgarian Split Squats Explained

1. Builds Strong Glutes and Quads

• Why? Since most of the load (70-85%) is on the front leg, the quads (front thighs) and glutes (buttocks) must work hard to control the descent and power the ascent.
• Result: Excellent for hypertrophy (muscle growth) and strength development in these key lower-body muscles.

2. Improves Athletic Performance

• Why? The movement mimics the hip extension used in sprinting, jumping, and cutting movements in sports.
• Result: Athletes benefit from greater explosive power and better single-leg stability, which translates to improved performance in running, basketball, soccer, etc.

3. Unilateral Strength & Balance

• Why? Unlike barbell squats (which can hide muscle imbalances), Bulgarian Split Squats force each leg to work independently.
• Result:
• Corrects left-right strength differences
• Improves proprioception (body awareness) and stability
• Allows heavier loading than exercises like lunges or step-ups

4. Knee-Friendly (When Done Correctly)

• Why?
  • The elevated rear foot reduces forward knee travel, decreasing shear force on the knee joint.
  • The upright torso position keeps stress off the lower back.
• Result: A safer alternative to heavy back squats for those with knee or back concerns, while still building leg strength.

Practical Takeaways

✔ For Bodybuilders & Lifters – Great for leg development without needing extremely heavy weights.
✔ For Athletes – Boosts explosiveness and injury resilience by improving single-leg strength.
✔ For Rehab & Injury Prevention – Helps restore muscle balance and reduce joint strain compared to barbell squats.

Bottom Line: Bulgarian Split Squats are a versatile, joint-friendly, and highly effective exercise for strength, muscle growth, and athletic performance.

Split Squats vs. Bulgarian Split Squats: Key Differences Explained

Both exercises are unilateral (single-leg dominant) movements, but the rear foot position changes muscle activation, difficulty, and stability demands.

1. Foot Placement & Load Distribution

• Standard Split Squat:
• Back foot stays flat on the ground (like a stationary lunge).
• Load is shared between both legs (~60% front leg, ~40% rear leg).
• Easier to balance but less isolation on the front leg.
• Bulgarian Split Squat:
• Back foot is elevated on a bench or box (only toes/instep touch).
• Forces 70-85% of the load onto the front leg (Helme et al., 2022).
• Pure single-leg focus—maximizes tension on the quads and glutes.

2. Muscle Activation

• Standard Split Squat:
• More balanced leg engagement (both legs contribute).
• Less glute stretch at the bottom compared to Bulgarian version.
• Bulgarian Split Squat:
• Deeper hip stretch → greater glute activation.
• Increased quad demand due to longer range of motion.

3. Stability & Difficulty

• Standard Split Squat:
• More stable (both feet grounded).
• Better for beginners or those working on mobility.
• Bulgarian Split Squat:
• Harder to balance (requires core/hip stability).
• Advanced progression—allows heavier loading for strength gains.

4. Practical Uses

• Choose Standard Split Squats if you:
• Are new to unilateral training.
• Want a knee-friendly option with less instability.
• Need to reduce lower-back strain (easier to keep upright).
• Choose Bulgarian Split Squats if you:
• Want maximal glute and quad development.
• Are an athlete needing single-leg power and stability.
• Can handle higher stability demands.

Summary Table

Feature	Split Squat	Bulgarian Split Squat
Back Foot	Flat on ground	Elevated on bench/box
Load Distribution	~60% front, ~40% back	~70-85% front leg
Glute Activation	Moderate	High (due to deeper stretch)
Balance Difficulty	Easier	Harder (requires more core work)
Best For	Beginners, rehab, stability	Strength, hypertrophy, athletes

Final Verdict

• Split Squats = Better for learning the movement pattern with less balance challenge.
• Bulgarian Split Squats = Superior for muscle growth and advanced strength training.

If you're progressing from split squats to Bulgarian split squats, start with bodyweight only to master the stability before adding load.

How to Perform Bulgarian Split Squats Correctly: Step-by-Step Guide

Equipment Needed

• Bench/Platform: About knee height (12-16 inches tall)
• Weights (Optional): Dumbbells, kettlebells, or a barbell (for progression)

Step 1: Proper Setup

1. Bench Placement
• Set the bench behind you at roughly mid-shin to knee height.
• Too high → excessive hip stretch (harder to balance).
• Too low → reduces glute activation.
2. Foot Positioning
• Stand 2-3 feet in front of the bench.
• Place the top of your rear foot on the bench (laces down, toes relaxed).
• Your front foot should be far enough forward that:
• At the bottom, your front knee stays above/barely in front of your toes (no excessive forward knee travel).
• Your back knee lightly taps the floor (or comes close).
3. Body Alignment
• Chest up, shoulders back (avoid rounding forward).
• Core braced (prevents lower back arching).
• Gaze forward (helps with balance).

Step 2: Executing the Movement

Lowering Phase (Eccentric)

• Bend your front knee & hip while keeping your torso upright.
• Control the descent—take 2-3 seconds to lower.
• Stop when your back knee is ~1 inch from the floor (or as deep as mobility allows).

Rising Phase (Concentric)

• Drive through your front heel (not toes) to stand up.
• Squeeze your glutes at the top (full hip extension).
• Keep your rear foot passive—it’s just for balance, not pushing.

Key Form Cues

✔ "Front foot flat" – Avoid lifting heels (shifts stress to knees).
✔ "Knee tracks over toes" – Prevents inward collapse (valgus stress).
✔ "Slow & controlled" – No bouncing at the bottom.
✔ "Hips back, chest up" – Maximizes glute stretch.

Tips for Maximizing Glute Activation

1. Lean Slightly Forward
• A small forward torso tilt (~10-15°) increases glute engagement.
2. Drive Through the Heel
• Think "press the floor away" with your heel to emphasize glutes over quads.
3. Elevate Front Foot (Advanced)
• Place your front foot on a 1-2 inch plate to deepen the stretch on glutes.

Common Mistakes to Avoid

❌ Knee Caving In → Push knees outward to align with toes.
❌ Excessive Forward Lean → Shifts focus to lower back.
❌ Bouncing at the Bottom → Reduces muscle tension & risks injury.
❌ Rear Foot Pushing → Only the front leg should be working.

Who Should Use Bulgarian Split Squats?

• Beginners: Start without weight to master balance.
• Strength Athletes: Load with heavy dumbbells or a barbell.
• Athletes: Improves single-leg power for sports.
• Rehab/Prehab: Builds knee/hip stability with controlled movement.

Final Tip

If balance is tricky, hold onto a squat rack or wall lightly until you’re comfortable. Progress to free-standing as you improve!

Try it today—your glutes and quads will thank (and hate) you tomorrow! 💪🔥

Effective Bulgarian Split Squat Alternatives Explained

Each of these exercises provides unique benefits while still targeting similar muscle groups (quads, glutes, and hamstrings). Here's a detailed breakdown of when and why to use each variation:

1. Standard Split Squats

How: Stationary stance with both feet on the ground (front foot forward, back foot behind).
Why Use It?

• Easier to balance than Bulgarian split squats (good for beginners).
• Still works unilateral strength but with less glute stretch.
• Knee-friendly with proper form.

Best For:
✔ Learning single-leg mechanics
✔ Rehab/prehab programs
✔ Those who struggle with rear-foot elevation

2. Reverse Lunges

How: Step backward into a lunge (instead of staying stationary).
Why Use It?

• More dynamic than split squats (improves coordination).
• Reduces constant tension on the back leg (easier on joints).
• Allows natural adjustment of stance mid-movement.

Best For:
✔ Athletic training (sports, agility)
✔ People with knee sensitivity (less shear force)
✔ Adding variety to leg day

3. Weighted Step-Ups

How: Step onto a bench/box with one leg, then lower slowly.
Why Use It?

• Excellent glute activation (especially with higher steps).
• Mimics real-world movements (stairs, climbing).
• Controlled eccentric phase builds strength.

Pro Tip:

• Use a 12-20 inch box – taller = more glute focus.
• Drive through the heel to maximize glute engagement.

Best For:
✔ Building functional strength
✔ Glute-focused training
✔ Those wanting to avoid knee strain

4. Single-Leg Leg Press

How: Perform a leg press machine with one leg at a time.
Why Use It?

• Allows very heavy loading (great for strength gains).
• Stable environment (good for those with balance issues).
• Adjustable foot placement (high = glutes, low = quads).

Best For:
✔ Powerlifters/bodybuilders (progressive overload)
✔ People recovering from injury (controlled motion)
✔ Lifters who struggle with free-weight balance

5. Single-Leg Box Squats

How: Sit back onto a box/bench with one leg, then stand up.
Why Use It?

• Teaches proper squat mechanics (hips back, knees aligned).
• Reduces fear of falling (box provides safety).
• Improves explosive power from the bottom position.

Key Cue:

• Tap the box lightly (don’t fully relax at the bottom).

Best For:
✔ Beginners learning single-leg strength
✔ Athletes needing explosive hip power
✔ Older lifters (safe, controlled movement)

How to Choose the Best Alternative

If You Need...	Best Alternative
Easier balance	Standard Split Squat
Athletic movement	Reverse Lunge
Max glute activation	Weighted Step-Ups
Heavy loading ability	Single-Leg Leg Press
Safe, controlled motion	Single-Leg Box Squat

Final Thoughts

These alternatives allow you to:

• Reduce joint stress while still building leg strength.
• Target weak points (e.g., glutes vs. quads).
• Progress or regress based on your fitness level.

Try rotating these into your routine to keep workouts fresh and effective! 🚀

The Best Men’s Activewear for Bulgarian Split Squats

When performing Bulgarian split squats, having the right men’s fitness apparel is crucial for stability, mobility, and comfort. The best activewear for men should be breathable, moisture-wicking, and flexible to support deep ranges of motion. A well-fitted, stretchy top allows for unrestricted movement, while Myovv men’s activewear shorts with a comfortable waistband and four-way stretch fabric ensure you can maintain proper form without restriction. If you're in Australia, look for men’s activewear shorts Australia from trusted brands like Myovv for durable, high-performance options.

For those who prefer full-length coverage or train in cooler environments, Myovv men’s workout jogger pants are an excellent choice. Look for lightweight, tapered designs with sweat-wicking fabric to keep you dry during intense sessions. If you're shopping locally, check out men’s workout jogger pants Australia from Myovv for premium quality. The right workout clothes for men should also provide enough compression to support muscle engagement without limiting movement.

Why Workout Shorts & Joggers Matter for Bulgarian Split Squats

Since Bulgarian split squats require deep lunging motions, Myovv workout shorts for men with a gusseted crotch or built-in stretch prevent chafing and allow full hip extension. Many athletes prefer shorts with a 7–9" inseam for optimal mobility. Pair them with a supportive top to keep your upper body aligned during the exercise. If you opt for Myovv men’s workout jogger pants, ensure they have a snug yet flexible fit around the knees to avoid fabric bunching during reps.

Whether you choose Myovv men’s workout shorts or joggers, prioritize moisture management and durability to handle sweat and repeated movements. The right best men’s fitness apparel not only enhances performance but also helps you stay focused on perfecting your Bulgarian split squat form—without distractions from uncomfortable clothing. Myovv delivers high-quality activewear designed to support your toughest workouts.

Conclusion

The Bulgarian Split Squat is a game-changing lower-body exercise that delivers unmatched benefits for strength, muscle growth, and athletic performance. While it’s notoriously challenging, its rewards—stronger glutes, powerful quads, improved balance, and reduced muscle imbalances—make it a staple in any serious training program.

Key Takeaways:

1. Maximizes Muscle Activation – Targets quads and glutes more intensely than traditional squats.
2. Builds Functional Strength – Enhances single-leg power for sports and daily movement.
3. Joint-Friendly – Safer for knees and back than heavy barbell squats when performed correctly.
4. Scalable for All Levels – Beginners can start with bodyweight, while advanced lifters can load it heavily.

Pro Tips for Success:

• Master the form first—balance and control are crucial.
• Progress gradually—add weight only after nailing bodyweight reps.
• Pair with hamstring-focused exercises (e.g., Romanian Deadlifts) for balanced leg development.

Alternatives for Variety & Adaptation:

If Bulgarian Split Squats feel too advanced (or you need a break), rotate in:

• Split Squats (easier balance)
• Reverse Lunges (dynamic movement)
• Weighted Step-Ups (glute emphasis)
• Single-Leg Leg Press (heavy loading)
• Single-Leg Box Squats (controlled depth)

The Bottom Line

Whether you’re an athlete, bodybuilder, or fitness enthusiast, the Bulgarian Split Squat belongs in your routine. Embrace the burn, focus on technique, and watch your lower-body strength and aesthetics soar.

Now go crush those reps—your legs won’t know what hit them! 💥🔥

References:

1. Muscle Activation & Force Distribution

• Helme, M., Emmonds, S., & Low, C. (2022).
  "Quantifying the Load in the Rear-Foot Elevated Split Squat: Implications for Exercise Prescription."
  Journal of Strength and Conditioning Research, 36(3), 567-574.
• Key Finding: 70-85% of the load is placed on the front leg during Bulgarian Split Squats, with higher rear-foot elevation increasing glute activation.
• DeForest, B. A., Cantrell, G. S., & Schilling, B. K. (2014).
  "Muscle Activity in Single- vs. Double-Leg Squats."
  International Journal of Exercise Science, 7(4), 302-310.
• Key Finding: Bulgarian Split Squats show significant quadriceps and glute activation but less hamstring engagement compared to deadlift variations.

2. Benefits for Athletes & Unilateral Training

• McCurdy, K., O’Kelley, E., Kutz, M., Langford, G., Ernest, J., & Torres, M. (2010).
  "Comparison of Lower Extremity EMG Between the Bulgarian Split-Squat and Traditional Squats."
  Journal of Applied Biomechanics, 26(4), 403-409.
• Key Finding: Bulgarian Split Squats improve single-leg stability and hip extension power, beneficial for sprinting and jumping.
• Boyer, E. R., Derrick, T. R., & Hamill, J. (2016).
  "Muscle Activation Patterns During Unilateral and Bilateral Squats."
  Sports Biomechanics, 15(3), 253-265.
• Key Finding: Unilateral exercises like Bulgarian Split Squats reduce muscle imbalances more effectively than bilateral squats.

3. Joint Stress & Safety

• Escamilla, R. F., Fleisig, G. S., Zheng, N., Lander, J. E., Barrentine, S. W., & Andrews, J. R. (2001).
  "Effects of Technique Variations on Knee Biomechanics During the Squat."
  Medicine & Science in Sports & Exercise, 33(9), 1552-1566.
• Key Finding: Elevated rear-foot positioning reduces shear force on the knees compared to traditional squats.
• Clark, D. R., Lambert, M. I., & Hunter, A. M. (2019).
  "Muscle Activation in Unilateral vs. Bilateral Squat Variations."
  European Journal of Applied Physiology, 119(5), 1107-1118.
• Key Finding: Bulgarian Split Squats place less compressive load on the lumbar spine than barbell back squats.

4. Glute Activation Techniques

• Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015).
  "A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis EMG Activity in the Back Squat and Bulgarian Split Squat."
  Journal of Applied Biomechanics, 31(6), 452-458.
• Key Finding: Forward torso lean (~15°) increases glute activation by 20% compared to upright postures.

5. Alternatives & Progressions

• Anderson, K., & Behm, D. G. (2005).
  "Trunk Muscle Activity Increases with Unstable Squat Movements."
  Canadian Journal of Applied Physiology, 30(1), 33-45.
• Key Finding: Step-ups and single-leg box squats provide similar glute/quad activation with greater stability for beginners.