The Bulgarian split squat

The Bulgarian split squat is a formidable unilateral exercise that targets the quadriceps, glutes, and hamstrings. Unlike a traditional squat, one leg works while the other is placed on a bench or box behind you.

This deliberate imbalance significantly increases muscle tension, as well as the demands on stability, mobility, and coordination.

What muscles are worked with the Bulgarian split squat?

It is an ultra-complete exercise for the lower body. It primarily works:

• Quadriceps: the main driver of the movement, especially if the torso remains upright.
  

• Glutes and hamstrings: activated depending on the torso's lean. The more you lean slightly forward, the more the glutes engage.
  

• Calves: stabilizers during the support phase.
  

• Abdominals and core muscles: to maintain balance throughout the movement.
  

Who is it for? (Morphological and general analysis)

This movement is beneficial for all levels but requires a certain degree of mobility and good balance.

• Beginners: can start with bodyweight, without trying to go too deep.
  

• Advanced: add dumbbells or a barbell to increase the load.
  

• Individuals with a dominant leg or strength imbalances will find it an excellent corrective tool.
  

• If you have long legs, be careful to adjust the distance between your feet to avoid overstressing the front knee.

How to do a Bulgarian split squat correctly?

Starting position

1. Place one of your feet elevated behind you, on a bench or box at knee height.
   

2. The other foot remains on the ground, at a sufficient distance to be able to descend without the front knee extending too far past the toes.
   

3. Keep your torso upright or slightly inclined depending on the areas you want to target.
   
   

Movement execution

1. Descend while controlling the load, until your back knee approaches the ground.
   

2. The front knee remains aligned with the toes, without caving inwards.
   

3. Push through the heel of your front foot to return to the starting position, without using momentum.
   

4. Keep your core engaged to maintain balance.
   

5. Repeat, then switch legs.
   
   

How to incorporate the Bulgarian split squat into your workout?

• Strength/hypertrophy goal: 3 to 4 sets of 8 to 10 repetitions per leg, with dumbbells or a barbell.
  

• As a complement to squats or deadlifts: to target glutes, correct asymmetries, or improve stability.
  

• Bodyweight training: perfect as a warm-up or in a leg circuit.
  
  

It is also an excellent exercise for rehabilitation, or for those who want to limit the load on their back while continuing to progress with their lower body.

Good or bad exercise?

✅ Why it's a great exercise:

• Strengthens the legs independently.
  

• Improves balance, coordination, and core strength.
  

• Reduces spinal load compared to a back squat.
  

• Allows for significant muscle recruitment even with light loads.
  
  

⚠️ Things to watch out for:

• Incorrect placement = knee or lower back strain.
  

• Too great or too small a distance between feet = poor posture.
  

Suggested alternative: step-up
If you're a beginner or find the exercise unstable, step-ups (stepping onto a bench) allow you to work unilaterally with more control.