Bulgarian split squats are a type of single-leg squat exercise that involves placing one leg behind you and elevating it off the ground, commonly on a bench, bar, or other surface.

The Bulgarian split squat is a unilateral exercise, which means it focuses on training one side of the body at a time.

It’s commonly performed to help strengthen lower body muscles, increase athletic performance, and rehab after a lower body injury.

Keep reading to learn more about the benefits of the Bulgarian split squat, how to perform it, and variations to try.

It works many of the same muscles as a traditional (bilateral) back squat, such as glutes, hamstrings, and quadriceps.

But research suggests that the Bulgarian squat may have some extra benefits:

  • Muscle activation: Bulgarian split squats might better isolate the glutes, hamstrings, and quadriceps than the back squat.
  • Knee rehabilitation: Bulgarian split squats place less stress on the knee joints than traditional squats, which could make them a better choice if you’re rehabilitating from a knee injury.
  • Hip extension: Bulgarian split squats better target hip extension, flexibility, movement, and range of motion than traditional squats.
  • Core strength: As a unilateral single-leg exercise, Bulgarian squats may better activate the stabilizing muscles in your core and knee, helping to increase your balance and stability.
  • Athletic performance: Unilateral exercises like split squats may help improve athletic performance that involves jumping, changing directions, swimming, and running.
  • Injury prevention: A traditional squat puts a sizable load on your lower back, which may increase the risk of injury. But the Bulgarian split squat largely removes the lower back from the equation, emphasizing the legs.

Despite these benefits, bilateral movements like the traditional squat may better stimulate the nervous system and lead to more significant strength improvements over time.

As such, including a combination of both unilateral and bilateral lower body exercises in your exercise program can help you get the benefits of both.

The Bulgarian split squat and single-leg squat are both unilateral exercises that focus on the quads and core and require balance.

In a single-leg squat, the stabilizing leg usually comes out in front of you, and you hold it in the air.

In a Bulgarian split squat, however, your stabilizing leg is behind you on an elevated surface. This can allow you to reach greater depth than a single-leg squat, requiring flexibility in your hips.

It might also allow you to lift heavier loads, which can contribute to more significant strength gains.

There are two variations on a Bulgarian split squat — one that’s quad dominant and one that’s glute dominant.

Your foot position determines this. If your front foot is farther from the elevated surface, you’ll place more emphasis on your glutes and hamstrings. If it’s closer to the elevated surface, you’ll target your quads more.

You can also put more emphasis on the glutes and hamstrings by leaning your trunk forward. Keeping your trunk more upright will target your quads more.

Both variations are beneficial. The variation you choose depends on your personal preferences, goals, and what feels more natural based on your flexibility and mobility.

Playing around with each variety can help you identify which works best for you.

Here’s how to perform a basic Bulgarian split squat using a bench just below knee height and your body weight.

To get moving:

  1. Start by standing about 2 feet in front of a bench or step that’s just below your knees.
  2. Lift your right leg behind you and place the top of your foot on the bench. Your feet should still be about shoulder-width apart, and your left leg should be far enough in front of the bench that you can comfortably lunge.
  3. If needed, hop around a bit to find the right spot. If a closer foot position works, just ensure that when you lower down, your left knee doesn’t fall over the line of your toes.
  4. While engaging your core, roll your shoulders back and lean slightly forward at the waist, beginning to lower down on your left leg, bending your knee.
  5. If completing a quad-dominant Bulgarian split squat, stop before your knee falls over your toes. If completing a glute-dominant Bulgarian split squat, stop when your left thigh is parallel to the ground.
  6. Push up through your left foot, using the power from your quads and hamstrings to return to standing.
  7. Repeat for the desired number of reps on this leg, then switch, putting your left foot up on the bench.

If you’re new to Bulgarian split squats, start with 2 sets of 6 to 8 reps on each leg until you get used to the movement and gain some strength.

When you can complete 3 sets of 12 reps on each leg, consider adding resistance with a dumbbell in each hand.

There are many different ways to organize your exercise routine throughout the week. This is often called a workout split. Bulgarian squats are a lower body exercise performed by pushing your weight, rather than pulling it.

Here are ways to add Bulgarian split squats into your weekly routine:

  • Lower body day: Add a Bulgarian split squat to a lower body day to focus on balance and core strength and to target the quads, glutes, and hamstrings.
  • Full body: Bulgarian split squats can be paired with an upper body exercise in a superset during a full body workout. For example, one superset can include a set of Bulgarian squats, followed by a set of push ups, then rest.
  • Push day: Push-pull workouts include two types of workouts: pushing exercises on one day, and pulling exercises on the other. Bulgarian split squats fit into a push day, along with bench press, shoulder press, traditional squats, and triceps pushdowns.

Regardless of how you incorporate Bulgarian split squats into your workout routine, it’s important to properly warm up beforehand to prevent injury.

While the movement of a Bulgarian split squat is easier to master than a traditional squat, there are a few things to look out for.

Your front leg isn’t in a comfortable position

If your front foot isn’t positioned correctly, you’ll spend a lot of time hopping around trying to find the sweet spot.

Remember that you don’t want your foot so close to the bench that your knee falls over your toes, but you also don’t want it out too far.

Once you’ve found the right placement, mark the floor with a dumbbell or small plate so you’ll have a guide for future sets.

Your torso isn’t tilted

Although a common cue for strength exercises is to keep your chest up, you want your torso to be tilted forward slightly for this move.

Standing in a completely upright position can force your knee to pop out before you’ve reached optimal depth. It could also put a lot of strain on your back.

If you notice this happening, bend your waist until your torso reaches a 30-degree angle, then try again.

Once you’ve mastered the bodyweight Bulgarian split squat on a bench, try adding resistance or other props. Here are several variations you can try:

Barbell

Load a barbell on your traps and shoulders and complete the same movement.

Take care when placing your foot behind you, ensuring you don’t lose your balance with the added weight.

Dumbbell or kettlebell

Hold a dumbbell or kettlebell in each hand while executing a Bulgarian split squat.

This weighted variation may be easier to perform than with a barbell, but you may be limited in your grip strength.

Smith machine

Also known as an assisted squat machine, the Smith machine will allow you to safely test your strength in a Bulgarian split squat.

Position the bar at shoulder height, get underneath it, unhook it, and then complete the movement.

Gym ball

Using an unstable surface like a gym ball (also known as a yoga or exercise ball) in a Bulgarian split squat creates an additional challenge. You may need to work harder to keep your balance and stabilize yourself as you squat.

Resistance band

Position a resistance band underneath your front foot, bending the elbows and holding the handles up at your shoulders.

Squat down, maintaining your position with the resistance band handles.

Bulgarian split squats are a type of lower body exercise that could help improve balance and increase core and leg strength.

If you’re new to exercising or have an injury, such as lower back or knee pain, consider speaking with a healthcare professional or personal trainer before adding the Bulgarian split squat to your routine.

They could help develop the best exercise plan for you and recommend variations to limit injuries.

Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitness tidbits, #momlife, and more.