How To Do A Bulgarian Split Squat: Your Complete Guide

Women preforming a Bulgarian split squat with weights at East Park Gym in Wokingham

Have you ever wondered how to master the Bulgarian split squat?

This powerful exercise not only strengthens your legs but also improves balance and flexibility.

Whether you're a fitness enthusiast or looking to level up your workout routine, let's dive into the details of perfecting this dynamic move.

Key Takeaways

  • Enhance leg strength and stability with Bulgarian split squats.
  • Improve balance and flexibility for overall fitness.
  • Proper form is crucial for maximising benefits and preventing injury.
  • Adapt the exercise to your fitness level by adjusting intensity and reps.

Understanding the Bulgarian Split Squat

Mastering the Bulgarian split squat requires attention to form and technique. Let's break down this exercise step by step to ensure you get the most out of your workout.

How to Position Yourself
1. To begin, stand facing away from a bench or sturdy surface.

2. Place one foot behind you on the bench, ensuring the top of your foot is flat against it.

3. Your front foot should be planted firmly on the ground, maintaining a hip-width stance.

4. You can see our video below on how to position yourself perfectly. 


Proper Form Tips and Execution

Your back knee should gently lower towards the ground without touching it, maintaining tension in your leg muscles.

Look for your front legs thigh to be parallel to the floor at the bottom of the movement. 

Engage Your Core and Maintain Balance

Throughout the movement, engage your core muscles to stabilise your body. Keep the back neutral to prevent strain on your lower back.

Focus on a controlled descent and ascent to maximise effectiveness.

Bulgarian Split Squat Variations

Once you've mastered the basic form, challenge yourself with variations.

Hold dumbbells or a kettlebell for added resistance, or elevate your front foot on a higher surface to increase the difficulty.

Adjusting these factors can help you progress and continually challenge your muscles.

5 Bulgarian Split Squat Benefits

  1. Strengthens leg muscles including quads, hamstrings, glutes, and calves.
  2. Boosts exercise performance.
  3. Decreases risk of injury.
  4. Improves daily mobility.
  5. Burns calories with high-intensity movements.


In conclusion mastering the Bulgarian split squat can significantly benefit your overall fitness and strength.

Remember, consistency and proper technique are key to seeing results and avoiding injury.

Incorporate this exercise into your routine and watch your leg strength and stability improve over time.

If you're in any doubt whether this workout is right for you, always consult with a medical professional.

We hope this guide has equipped you with the knowledge to perform Bulgarian split squats effectively. Happy squatting!

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Frequently Asked Questions Related To: How To Do A Bulgarian Split Squat

Q: How to do a Bulgarian split squat correctly?
A: Watch our TikTok video HERE to see how to position yourself perfectly and master the Bulgarian split squat!

Q: What is Bulgarian split squat good for?
A: The Bulgarian split squat is highly beneficial for building strength targeting key areas like the quads, hamstrings, glutes, and calves. It's an amazing lower body exercise!

Q: Why is Bulgarian split squat so hard?
A: The main reason the Bulgarian split squat form is challenging is because the majority of your weight is on your front leg demanding both balance and stability. 



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