The Bulgarian split squat exercise strengthens the upper leg, helping to give extra support for the spine. A single leg, advanced variation of the regular squat, targeting your glutes and quadriceps, with your hamstrings and calves acting as stabilisers.

  • Box
  • Isolation
  • Step

Equipment Required

Benefits of Bulgarian Split Squat Exercise

  • This exercise is easy to learn. It is also a fact that it doesn’t seem like this through looks of the move, but it is one of the easiest.
  • It is a unilateral exercise. Each leg works individually from the other. Because we are directing one leg at a time, so can’t overcompensate. Similarly, your left side has to work as hard as your right. It is perfect for strength building and recovering from an injury.
  • It strengthens the stabilizer muscles. Balance is imperative to functional fitness, and this exercise helps build it! And with this
    workout, one will end up a healthier and stronger person.
  • Many women never perform this squat because of limiting factors in their backs. But most can master it because it is not a weight-bearing move. And bringing the back leg up help strengthen and straighten the spine.

Muscles Worked

Anterior (Front)

  • Adductor Longus
  • Sartorius
  • Pectineus
  • Vastus Medialis
  • Rectus Abdominis
  • Rectus Femoris

Posterior (Back)

  • Gluteus Maximus
  • Gluteus Medius
  • Biceps Femoris
  • Gastrocnemius
  • Semitendinosus
  • Semimembranosus
  • Adductor Magnus

How to do a Bulgarian Split Squat exercise

  1. Stand up straight with a step or box placed behind you
  2. Similar to the reverse lunge, extend one leg backwards, resting your toe on top of the step
  3. Your front leg is supporting most of your bodyweight, your back leg and arms helping with balance
  4. Bend your front knee, slowly squatting down until you reach a 90 degree angle.
  5. Your back knee is hovering slightly above the floor.
  6. You should feel a stretch in your glutes. If you don’t, consider adding weight or increasing the height of the step
  7. Return to the upper position by pushing through your heel whilst extending your front leg