How to do a Bulgarian Split Squat

Do you incorporate single-leg exercises into your workout routine?

If you’re not, you could miss out on the perfect chance to increase your muscle gains in the gym. Bilateral (both limbs) exercises are a great foundation, but you can really take it up a notch with unilateral exercises.

You may have reasons for not using these types of exercises, like prior injuries. Some people with back problems tend to shy away from the traditional squat due to the potential for injury. 

If this is the case for you, consider using the Bulgarian split squat as an alternative to the traditional squat.

Today, you’ll learn about the Bulgarian split squat:

• The evolution of this squat variation
• The muscles worked
• What the research shows
• How it compares to the lunge and single-leg squat
• Proper form and tips to prevent injury

The Evolution of the Bulgarian Split Squat

Much like the Romanian deadlift, the Bulgarian split squat has a history rooted in Olympic weightlifting.

Back in the 1970s and 1980s, Bulgarian lifters were all about efficiency in building muscle and strength. It’s no surprise that they did things differently than other countries, including trying out split squats.

In the days after the Golden Era of bodybuilding where the snatch and clean and jerk dominated, lower body strength was a requirement. While no one knows exactly who originated this split squat version, the Bulgarians used it to their advantage.

Bulgarian weightlifting coach Angel Spassov is credited with creating this squat variation. He toured the United States in the 1980s, showing off this squat variation. Knowing the success behind the Bulgarians lifts, other lifters soon adopted it.

At that point, it was called the rear foot elevated split squat. Though the term is descriptive of the exercise, it was shortened to Bulgarian split squat for ease.

People who performed this exercise correctly, according to Spassov, would see gains like no other squat. However, those who performed it incorrectly were sure to be sore with little to nothing to show for it.

When it comes to exercising, we know that practice and proper form are the only ways to make gains. It’s also the only way to reduce the likelihood of exercise-induced injury.

We’ll get to proper form soon, but first, let’s look at the muscles worked with this exercise. Then, we’ll discuss some completed studies including the Bulgarian split squat to see how it compares to other exercises.

Muscles Worked

The Bulgarian split squat is a lower body workout with these muscles predominantly worked:

• Glutes
• Quads
• Hamstrings
• Calves

Because this exercise is a single-leg exercise, the core is also worked as it helps maintain balance during the movement. The forearms and erector spinae are also activated but to a lesser degree.

Completing the Bulgarian split squat with proper form has several benefits, including improved hip mobility. As a single-leg exercise, it allows you to build strength in one or both legs. If you have an imbalance on one side, this type of unilateral movement helps correct it.

Sure, a single limb exercise can take twice as long to complete. But it provides strength and muscle gains when done correctly and can be safer than other squat variations.

Now, let’s see what some of the studies say about the usage of the Bulgarian split squats.

What the Research Says

In one study, researchers set out to compare muscle activation in the Bulgarian split squat compared to the back squat. They found similar lower body muscle activation in both, but with half the load in the Bulgarian split squat. They also noted higher biceps femoris (hamstring muscle) activation as well.

Another study using female athletes set out to compare the single-leg squat to a traditional squat. After completing both, muscle activation was higher in glutes and hamstrings doing the single-leg squat.

Jumping, running, sprinting, and maneuvering unilaterally is common in a variety of sports. Studies have shown that single-leg exercises like the Bulgarian split squat can help athletes:

• Change direction faster
• Correct limb imbalances
• Improve bilateral deficits
• Improve countermovement and drop jumps

Now that we know some benefits of these types of unilateral movements, let’s see if it’s better than others.

Bulgarian Split Squat vs Lunge vs Single-leg Squat

Do you think all single-leg exercises are the same? What’s the difference between the single-leg squat, the lunge, and the Bulgarian split squat?

We’re glad you asked. 

The difference between the single-leg squat and the Bulgarian split squat is the back leg position. In the single-leg squat, the back leg is on the ground. In the Bulgarian split squat, the back leg is elevated.

This stance provides a greater range of motion in the Bulgarian split squat. Due to a higher imbalance in the Bulgarian, the single-leg squat will generally allow for a heavier barbell load. Leg stabilization is in the front leg in the single-leg squat but in the back of the Bulgarian split squat.

In the lunge, the rear leg is engaged more, using a shorter range of motion than the Bulgarian split squat. The leg is also not elevated, similar to the single-leg squat.

Because of the movement in the lunge, it’s actually a more difficult exercise than both squat variations. It requires more balance and, out of the three exercises, will likely allow the least amount of load per rep.

Is one better than the other? Not necessarily. 

The hips flex the most in the Bulgarian split squat with a greater range of motion than the others. If there are pre-existing back or knee problems, the Bulgarian split squat may be a better fit.

As unilateral exercises, they are best combined with other lower body bilateral exercises. Varying the types of exercises in a single muscle group will provide greater muscle hypertrophy than one type alone.

Now that we cleared that up, let’s get into the proper form for the Bulgarian split squat.

How to do a Bulgarian Split Squat

Prior to trying out the Bulgarian split squat for the first time, make sure to warm up for at least five minutes.

Once you’re ready to get started, you’ll need either a step, riser, or weight bench to elevate your back leg. Use bodyweight only until you’ve perfected the form. 

When you’re ready, you can use a barbell, dumbbells, or kettlebells to complete the Bulgarian split squat. Go with lighter weights first and then add on as needed to increase the challenge. Begin with two sets of up to eight reps and then increase when you’re ready.

Beginners may want to perfect the single-leg squat before trying the Bulgarian split squat. Balance and form are important, and you can get used to the movement doing this split variation.

It’s also worth mentioning that Spassov advised not to go higher than six inches in whatever platform you choose. According to him, a standard weight bench (about 12 inches) should be reserved for athletes.

This research paper confirms what Spassov says, advising that a higher platform could put unwanted pressure on the lumbar spine. Ultimately, your height and leg length will be the deciding factor on what’s best for you.

Now, let’s discuss the proper form.

Proper Form: Bulgarian Split Squat

Here are the steps to perform the Bulgarian split squat correctly. 

1. Place one leg on the riser or bench in one of two positions: top of the foot on the bench or with toes and ball of the foot on the bench.
2. Place your other foot in front, planted flat on the floor. Make sure you can comfortably lunge down until your back knee almost touches the floor. You may have to experiment with front foot placement to find what distance works best for you.
3. Engage your core, roll your shoulders back and bend slightly forward at the waist.
4. Lower yourself down in a slow, controlled movement until your back knee almost touches the floor.
5. Push through your front foot, using your hamstrings, quads, and glutes to push yourself back up to the starting position.

You have now completed one rep of the Bulgarian split squat. Continue for the remaining reps, then switch legs and run through the reps again to complete the set.

This is the basic form for the Bulgarian split squat. To help you achieve success and reduce the risk of injury, here are some tips to follow.

Tips for Completing the Bulgarian Split Squat

• Front foot placement: The placement is up to you, but be advised that putting it too close to the bench can hurt your back knee. The closer you are to the bench, the more your quads are activated. The further away, the more your hamstrings and hips will work through the exercise.
• Knee safety: There are a few things you can do to protect your knees. Make sure to drive through the ball and heel of your front foot, not your toes. Your heel should never leave the floor during the entire squat. Also, be sure your knee is in line with the middle of your foot and it doesn’t move inward.
• Stay upright: Some people tend to lean too far forward, especially when loaded with dumbbells or kettlebells. You want to have an upright posture with just a slight bend in your waist when performing the Bulgarian split squat. Keep your chest up without arching your back.

When adding in weights, you may find that your grip strength isn’t the best. These forearm and wrist exercises can be done just about anywhere and will help improve your grip strength.

Wrapping Up

The Bulgarian split squat is an effective single-leg exercise that has several benefits. It can help improve imbalance and symmetry among both sides of the body. This not only helps athletes perform better, but it can also help you as you go about daily tasks.

Incorporating unilateral with bilateral exercises using the same muscle groups can lead to greater muscle gains. If you haven’t tried the Bulgarian split squat, it may be worth adding to your lower body workouts.

Because the split squat takes twice as long to complete, you may need a little boost to get you through the workout. Vintage Boost™ can help your workouts by boosting your testosterone and aiding in the recovery process. Get the most out of each rep and feel the burn; before you know it, the gains will be clear for all to see.

Do you use Bulgarian split squats as part of your lower body workout routine? If not, are you considering adding them? Let us know your favorite lower body routine in the comments below.