Bulgarian Split Squats

Bulgarian Split Squats
Balance, Strength, and Functional Mobility in One Powerful Move

Keywords: split squats, Bulgarian squat, balance, lower body exercises

Bulgarian split squats are a highly effective unilateral (single-leg) exercise that targets your glutes, quadriceps, hamstrings, and calves while also challenging your balance and core stability. Unlike standard squats, this movement isolates one leg at a time, helping to correct muscle imbalances and improve functional strength that directly translates into everyday activities and athletic performance. Whether you’re looking to build stronger legs, enhance mobility, or develop greater balance, the Bulgarian split squat delivers results without the need for heavy equipment.
How to Perform a Bulgarian Split Squat

Starting Position:

Stand about two feet in front of a sturdy bench or elevated surface.
Extend one leg back and place the top of your foot on the bench.
Keep your front foot flat on the floor, with toes pointing forward.
Hold your chest tall, shoulders back, and core engaged. You can perform this with or without dumbbells or kettlebells for added resistance.

Movement:

Lower your body by bending the front knee, keeping the knee aligned over the ankle.
Drop straight down rather than shifting forward, aiming to bring your back knee close to the ground without touching it.
Keep your torso upright and your front heel firmly planted.
Pause briefly at the bottom of the movement.

Return:

Press through the heel of your front foot to return to the starting position.
Maintain balance and control throughout the movement.
Complete all repetitions on one side before switching legs.

Tip: Imagine sitting down and straight down rather than leaning forward. Focus on keeping the front knee stable and don’t let it cave inward.

The Bulgarian split squat targets the same primary muscles as regular squats but places extra emphasis on balance and core engagement. This makes it highly effective for developing glute strength, improving hip stability, and correcting side-to-side muscle imbalances. Your quadriceps and hamstrings work hard to control both the downward and upward phases, while your calves help stabilize the ankle throughout the movement.

Long term, Bulgarian split squats improve functional mobility, balance, and unilateral strength—key factors in injury prevention and long-term joint health. These benefits not only support athletic performance but also improve daily activities like climbing stairs, walking with better stability, and reducing the risk of falls as you age. Adding this exercise to your weekly routine helps develop stronger, more resilient legs and supports better posture and coordination.

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