Bulgarian Split Squat
Quick Information
Category
Hypertrophy
Difficulty
Intermediate
Equipment
Dumbbell, Bench
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Adductors, Hamstrings, Gluteus Medius, Trunk
Movement pattern
Unilateral Squat
Training goal
Hypertrophy, Unilateral Strength
Sport
General Athletic Development, Football, Soccer, Rugby, Sprinting
Overview
Purpose. A rear-foot-elevated split squat that loads one leg heavily while demanding balance and hip control.
How it fits the system. An intermediate-level unilateral squat entry in the Hypertrophy section, programmed to develop hypertrophy, unilateral strength. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Adductors, Hamstrings, Gluteus Medius, Trunk
Movement pattern
Unilateral Squat
Equipment
Dumbbell, Bench
Difficulty
Intermediate
How to Perform
- Stand about two feet in front of a bench and place the top of the rear foot on it.
- Hold dumbbells at the sides or a barbell on the back.
- Set the front foot far enough forward that the shin stays near vertical at the bottom.
- Brace the trunk and lower straight down until the rear knee is just above the floor.
- Drive through the whole front foot to return to the start.
- Complete all reps on one side before switching.
Coaching Cues
- Keep the weight in the mid-foot and heel of the front leg.
- Stay tall through the trunk with a slight forward lean.
- Let the rear leg relax and act as a kickstand.
- Descend under control rather than dropping.
Common Mistakes
- Setting the front foot too close, which forces the knee far past the toes.
- Pushing off the rear foot to help.
- Letting the front knee cave inwards.
- Rotating the pelvis towards the working leg.
Progressions & Regressions
Progressions
Bodyweight split squat, then rear-foot elevated, then loaded with dumbbells, then a front-rack barbell version.
Regressions
Reverse lunge or a split squat with both feet on the floor.
When to Use It
When to use
After the main bilateral lift, as the primary single-leg strength exercise.
When not to use
When knee pain limits the front-knee travel, or when balance is so poor that the set becomes a balance drill.
Programming
3 to 4 sets of 8 to 12 repetitions per leg with 60 to 90 seconds of rest.
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