Mastering the Bulgarian Split Squat: A Complete Guide to Strength, Stability, and Growth

The Bulgarian split squat—also known as the Bulgarian squat or Bulgarian SS—is one of the most powerful lower body movements you can incorporate into your training. Whether you're an experienced lifter or a beginner looking to develop leg strength, balance, and coordination, this single-leg exercise offers a level of challenge and reward unmatched by many traditional squats.

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What Is a Bulgarian Split Squat?

The Bulgarian split squat is a unilateral (single-leg) lower body exercise where one foot is elevated behind you—typically on a bench or platform—while the other leg performs a squat motion. Unlike traditional back squats, this move targets each leg independently, helping to correct strength imbalances while placing less stress on the lower back.

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Benefits of Bulgarian Split Squats

• Quads, Glutes, and Hamstrings Activation
  Few exercises hit the quads, glutes, and hamstrings all at once with such intensity. This makes Bulgarian squats a staple in both strength and hypertrophy programs.

• Improved Balance and Coordination
  Because you're working one leg at a time, Bulgarian split squats force your stabilizing muscles to engage more actively, improving overall balance and athletic performance.

• Joint-Friendly Progression
  With proper form, the Bulgarian split squat reduces spinal loading compared to heavy bilateral squats, making it a great option for those with back issues.

• Versatile for All Goals
  Whether you're training for CrossFit, hypertrophy, or sports performance, the Bulgarian split squat adapts easily. Just adjust tempo, load, or reps to suit your goals.

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How to Perform the Bulgarian Split Squat

1. Setup: Stand about two feet in front of a bench or platform. Place one foot behind you, resting the top of your foot on the surface.

2. Positioning: Your front foot should be far enough forward that when you lower into a squat, your front knee stays above your ankle.

3. Descent: Lower your back knee toward the ground in a controlled motion, keeping your torso upright and core engaged.

4. Ascent: Press through your front heel to return to the starting position. Perform all reps on one leg before switching.

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Pro Tips for Better Results

• Start Bodyweight First
  Before adding dumbbells or a barbell, master the movement with just your bodyweight. This helps engrain proper form and balance.

• Adjust Depth for Your Mobility
  Not everyone can go all the way down at first. Ease into depth and let mobility improve with practice.

• Use a Mirror or Video
  A Bulgarian split squat video of yourself can reveal form issues like forward knee drift, torso tilt, or unbalanced weight distribution.

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My Experience with Bulgarian Splits

When I first started incorporating Bulgarian split squats into my routine, I underestimated their difficulty. I was squatting over 300 pounds, yet these crushed me—mentally and physically. But after just a few weeks, I noticed better hip stability, reduced knee pain, and faster progress on my regular squats. They became a non-negotiable part of my lower body days, especially during cutting phases when joint health and unilateral focus mattered more than ego-lifting.

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Bulgarian Split Squat Variations

• Dumbbell Bulgarian Split Squat: Hold weights at your sides for increased resistance.

• Barbell Bulgarian Split Squat: Advanced version that adds greater loading potential.

• Goblet Split Squat: Great for maintaining upright posture and learning the movement.

• CrossFit Style: Use high-intensity intervals or pair with box jumps for explosive leg days.

• Smith Machine Split Squat: Offers more stability while still engaging the same muscle groups.

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Common Mistakes to Avoid

• Incorrect Distance from Bench
  Too close, and your front knee shoots forward. Too far, and you overstretch your hip flexors.

• Using the Back Leg Too Much
  The rear leg should stabilize—not assist the lift. Focus tension on the lead leg.

• Neglecting Warm-Up
  Cold hips and ankles are a recipe for instability. Prime your joints first.

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Final Thoughts

If you’ve been skipping single-leg work, now’s the time to rethink your programming. The Bulgarian split squat, or however you refer to it—Bulgarian squats, split squats Bulgarian style, even Bulgarian squat splits—should be a foundational part of your lower body routine. With consistent training and attention to form, you’ll build stronger, more symmetrical legs, improve balance, and break through plateaus in your squats and deadlifts.