Bulgarian Split Squat

Purpose of the exercise

Strength exercise for the upper legs (quadriceps, hamstrings), glutes (gluteus maximus, medius), lower back and core stabilisers. Improves single-leg strength, balance, proprioception and functional leg strength. Also effective for identifying and correcting strength differences between left and right, and for maximum single-leg loading without the limitations of bilateral exercises.

Supplies

• Bench, box or stable elevation (30-50 cm high)
• Sufficient space to stand in split stance
• Flat, stable surface
• Optional: dumbbells, barbells or kettlebells for extra resistance
• Optional: wall for balance support (beginners)

Starting position

1. Place a crate or box behind you (30-50 cm high)
2. Stand with your back to the bench, about 60-90 cm in front of it
3. Place the top of your back foot on the bench (laces down)
4. Your front foot is completely flat on the ground
5. Keep your torso upright, chest forward
6. Arms next to your body or hold dumbbells
7. Almost all your weight rests on your front leg (90%)
8. Tighten your core
9. Eyes forward

Implementation

1. Bend your front knee and lower your body vertically
2. Your back knee automatically bends with you as it sinks to the ground
3. Descend until your front thigh is parallel to the ground (or deeper)
4. Keep your front knee in line with your front foot
5. Keep your torso as upright as possible
6. Your back knee comes towards the ground
7. Push back up explosively via your front heel
8. Extend your front leg to the starting position
9. Feet stay in same place throughout set

Points of interest

• ✓ Place 90% of your weight on your front leg
• ✓ Move down vertically (do not lean forward)
• ✓ Keep your front knee in line with your front foot
• ✓ Keep your torso as upright as possible
• ✓ Push through your front heel to come up
• ✓ Keep your core taut for stability
• ✓ Breathe in when lowering, out when rising
• ✗ Avoid putting your front knee too far past your toes
• ✗ Don't let your front knee fall inwards (valgus)
• ✗ Don't lean too far forward with your upper body
• ✗ Don't use your back leg to push up (it's for balance)
• ✗ Don't stand too far from or too close to the bench
• ✗ Don't lose your balance (find your optimal distance to bench)

When this exercise?

This exercise is suitable for advanced athletes who want to develop maximum single-leg strength. Ideal as a main leg exercise for athletes who need explosive single-leg strength (footballers, basketball players, sprinters). Very effective for bodybuilders who want to maximise gluteal and thigh development. Perfect for identifying and correcting large strength differences between left and right. Also valuable in late rehabilitation phase after knee injuries or cruciate ligament reconstruction to restore functional single-leg strength (in consultation with physiotherapist). Suitable as an alternative to bilateral squats in people with lower back pain as there is less axial load. Can be used as a main leg exercise or as accessory work after squats/deadlifts. NOT suitable for beginners - build up with regular lunges and split squats first. For acute knee pain, hip pain or balance problems, have a physiotherapist assess first. Start with bodyweight and find your optimal distance from the bench before adding weight. The Bulgarian split squat is very intense - expect muscle soreness and start conservatively.