How To: Bulgarian Split Squats
If you don’t already hate your life, there’s an exercise that’s sure to help you succeed at that.
And that exercise is…?!?!
*drum roll*
Yup, it’s none other than the Bulgarian split squat!
Notorious for having people cursing up a storm as they perform them and thinking up all sorts of violence to inflict on their creator, Bulgarian split squats are one of the best lower body exercises out there.
Depending on how the exercise is set up, Bulgarian split squats can be performed to emphasize the glutes or quads while also targeting the hamstrings and calves to a lesser extent and without putting as much strain on the lower back as a traditional squat. As such, Bulgarian split squats are ideal for anyone who wants to focus on their thighs or butt or has lower back problems. Additionally, although Bulgarian split squats are best used for strength and muscle growth purposes, they can also be used to improve balance and stability, as each side of the body has to work independently of the other to execute the movement.
INSTRUCTIONS
1). Stand in front of a bench or elevated platform that lines up at your knees then sit down with your legs hip-width apart and knees bent at 90°.
2). Extend one leg in front of you and plant your foot flat on the ground.
3). Shift your weight to your front leg and stand up then lift the back leg and rest the top of the foot flat on the bench so your heel is facing upward.
4). Brace your core and breathe in as you bend your hips and the front knee to lower yourself until the thigh of the forward leg is parallel to the ground and the knee of the back leg is about an inch from making contact with the ground.
5). Pause for 1 second before breathing out as you drive through the front foot to return to the starting position.
NOTE (1): To emphasize the glutes, hinge at the hips and lean over your front knee. The lean forward should be slight and not so excessive that you put strain on the front knee when you drive up from the bottom position, which you should do by pushing through the heel. For the quads, maintain an upright posture so your hips are under your shoulders. And when driving up from the bottom position, drive through the pinky toe side of the front foot. To further emphasize the quads, you may find the need to set up the exercise with the front leg closer to the bench so your knee can travel over your toes. Too much forward knee travel may cause knee pain though, so experiment with the distance and what feels comfortable for you.
NOTE (2): Shift all your weight to the front leg and drive off it alone when ascending. The back leg should only provide support.
For a workout routine that possibly includes Bulgarian split squats, as well as other exercises geared specifically to your goals, training experience, injury history, and available equipment, then find out more HERE
Glossary: bench, exercise, goal, glutes, muscle, routine, squats, train, workout
- Just The Tip #4441 - May 5, 2026
- Just The Tip #400 - May 4, 2026
- Just The Tip #3017 - April 30, 2026
