- Builds single leg strength with very little load on the spine
- Set your stance so your front heel stays down at the bottom
- The back foot is only for balance; the front leg does the work
- 3 sets of 6 to 12 reps per leg, once or twice a week
- Level
- Intermediate
- Trains
- Quadriceps, Glutes, Adductors, Hamstrings, Core
- Kit
- Bench, Dumbbells or kettlebells (optional)
What it trains and why it is worth doing
With your back foot supported behind you, your front leg does most of the work. The quads and glutes of the front leg take the brunt, while your adductors, hamstrings and trunk help keep you balanced. You also get a stretch through the hip flexor of the back leg as you lower.
Because the load is light compared with a barbell squat, it builds a lot of strength in each leg with little stress on your spine. That makes it popular with runners, field sport players and anyone who cannot back squat for now. Adjusting your stance shifts the focus: a longer stance with a slight forward lean works the glutes more, while a shorter stance with an upright torso hits the quads.
How to do a Bulgarian split squat
- Stand about a long stride in front of a bench of roughly knee height, facing away from it.
- Place the top of your back foot, laces down, on the bench. Your front foot should be far enough forward that your front heel stays down at the bottom.
- Hold dumbbells by your sides, or keep your hands on your hips for bodyweight reps. Brace your trunk.
- Lower straight down by bending your front knee until your back knee is just above the floor and your front thigh is roughly parallel to it.
- Keep your front knee in line with your toes and your weight spread across your whole front foot.
- Drive through your front foot to stand back up. Finish all your reps on one side before switching.
Common mistakes
- Stance too short or too long. Too short and your front heel lifts, too long and you over-stretch the back hip. Do a test rep and shuffle your front foot until it feels balanced.
- Pushing through the back leg. The back foot is only for balance. If your back leg is working harder than your front, move your front foot further forward.
- Wobbling. Keep your feet hip width apart rather than in a line, and slow down.
- Front knee caving in. Keep it tracking over your second and third toes.
Easier and harder versions
- Easier: a regular split squat with both feet on the floor, holding a rack for balance if needed.
- Easier: a lower back foot support, such as a small step.
- Harder: heavier dumbbells, a kettlebell held at your chest or a barbell on your back.
- Harder: your front foot on a small plate for a bigger range, or a slow three second lowering.
How to programme the Bulgarian split squat
3 sets of 6 to 12 reps per leg with 90 seconds to 2 minutes between sides works well. Expect them to feel hard. That is normal, and it is why they work.
Use it after your main squat or hinge, or as your main leg exercise if you cannot squat heavy. Once a week is enough for most people, twice if it is your main squat pattern. It pairs well with the Romanian deadlift and the hip thrust, and our guide to unilateral training explains why single leg work matters.
If you want a coach to help you find your stance, it is worth booking the Lycan Strength free trial.
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Questions
Why do Bulgarian split squats feel so hard?
Almost all your weight is on one leg through a big range, and you have to balance at the same time. Start with bodyweight and build up, as they get easier quickly as you adapt.
Should I lean forward?
A slight forward lean is fine and shifts more work to the glutes, while staying upright focuses on the quads. Either is correct as long as your back stays neutral.
Are Bulgarian split squats OK with knee pain?
They are often used in knee rehab because the load is easy to adjust, but going too heavy or deep too soon can aggravate things. Our guide to [runner's knee](/physiotherapy/conditions/runners-knee/) explains how physios usually approach it.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
