There are few bodyweight exercises that boast as many benefits as squats: they can help you build muscle, burn calories, improve your mobility, and more.
Varying your squats can help mix things up and maximize your results. One popular squat variation is the Bulgarian split squat, which targets multiple muscle groups at once while also benefiting your balance and stability.
What is a Bulgarian split squat?
Bulgarian split squats are a version of single-leg squats where one leg is elevated behind you (on a weight bench, chair, box, stability ball, or other object), while the other leg stays planted in front of you. These squats work one leg at a time, requiring a strong core and total body stability to complete each rep.
What muscles do Bulgarian split squats work?
Like traditional squats, Bulgarian split squats target multiple muscle groups in the lower body, including:
- Glutes
- Calves
- Quadriceps
- Hamstrings
Because this is a unilateral exercise, it requires extra core stability and provides an added challenge to your quads and glute muscles. Bulgarian split squats will also test your coordination and total body stability — but more on that further down in the article.
What are the benefits of Bulgarian split squats?
The list of Bulgarian split squat benefits has some overlap with the benefits of traditional squats. Both exercises target the muscles of the lower body, boosting your strength and improving your overall health. However, because of their unique positioning, Bulgarian split squats can also offer an added challenge while helping you improve your total body stability.
Here are just a few of the Bulgarian split squat benefits:
- Targets your lower body muscles: If you want to tone up below the waist, this powerful exercise can help. Bulgarian split squats will work your quads, glutes, hamstrings, calves, and core all at once.
- Corrects muscle imbalances: By working one leg at a time with this squat variation, you’ll not only build unilateral strength, but you’ll be able to identify and work to correct any potential muscle imbalances between the two sides of the body. Correcting muscle imbalances can help boost your mobility, reduce pain, and benefit your total body health.
- Strengthens core and lower back: Bulgarian split squats require added stability and balance; by engaging your lower back and core while you perform these squats, you can strengthen your core and back over time.
- Improves hip stability: By engaging the hip flexors and abductors (outer hip muscles), this squat variation can improve the flexibility and stability of your hips.
Are Bulgarian squats better than regular squats?
Neither version is better than the other; they each have their own advantages. One of the main benefits of the Bulgarian split squat is that it can help you identify and correct muscle imbalances, since it uses one leg at a time, making it easy to spot differences in leg strength.
By adding different squat variations to your weekly workouts, you’ll work your muscles in different ways — helping boost your strength training and weight-loss results, or simply keeping workouts fresh by trying new things. Similar to how variety in nutrition helps support your overall health, variety in your fitness routine can challenge and support your body in new ways.
What makes Bulgarian split squats so hard?
Some people find this squat variation challenging because it requires precise positioning to ensure proper balance and coordination. Maintaining the proper Bulgarian split squat form is essential to pulling off this powerhouse move. However, once you find your footing, we think you’ll love the added challenge and how it helps you maximize your lower-body strength training routine.
While it may take some practice to perfect, we’re covering how to do a Bulgarian split squat in easy, step-by-step instructions below — plus, some variations to try after you feel comfortable with the traditional version.
How to do Bulgarian split squats, plus 3 variations
There are several variations of the Bulgarian split squat, all of which work slightly different muscle groups.
Important: As with any exercise, making sure you have the proper form is essential to seeing the best results from Bulgarian split squats. Take the time to perfect your traditional squat form first, then a stationary split squat:
How to:
- Start with your feet hip-width apart. Step one foot forward and the other foot behind your body. Hands can be down at your sides or up at chest level.
- Keep your spine straight and lower your back knee toward the floor. Try to get the knee of your front leg close to a 90-degree angle and keep your knee behind your toes.
- Before the back knee touches the floor, press down on your front foot to pull back on the front knee.
- Push the top of your back foot into the ground and return to the starting position.
Once you have the standard split squat down, you’ll feel even more confident about adding the Bulgarian split squat and its variations to your routine.
Standard Bulgarian split squat
The standard Bulgarian split squat is a bodyweight exercise that only requires the use of a box or bench.
How to:
- Stand upright with one foot on a bench or box behind with your arms by your sides or at chest height.
- Drop your body down toward the floor, bending at your hips and knees and leaning your torso slightly forward.
- Push off your front foot to return to the start position.
Progression: Hold weights at your sides to increase resistance. Or, holding one weight (unilaterally loading your squat) to challenge your core muscles even more than holding a weight in both hands (bilateral load).
Dumbbell Bulgarian split squat
For this variation, you’ll just need a set of dumbbells and a box to place one of your feet on.
How to:
- Stand upright with one foot on a bench or box behind you, holding the dumbbells down at your sides.
- Lower your body down toward the floor, bending at your hips and knees, keeping your torso upright.
- Push through your front foot to return to the start position.
- Complete all reps on one side before switching to the other side.
Kettlebell Goblet Bulgarian split squat
This take on the Bulgarian split squat will require a kettlebell and a box to place one of your feet on.
How to:
- Stand upright with one foot on a box behind you. Hold a kettlebell by the handle in both hands at chest level.
- Lower your body down toward the floor, bending at your hips and knees, keeping your torso upright and the kettlebell at chest height.
- Push through your front foot to return to the start position.
- Complete all reps on one side before switching to the other side.
Stability Ball Bulgarian split squat
This variation is sometimes considered the most challenging option, as it will work your core intensely. All you’ll need is a stability ball — and some steady footing.
How to:
- Stand upright with one foot on a ball behind you, with your arms by your sides or at chest height.
- Drop your body down toward the floor, bending at your hips and knees and leaning your torso slightly forward.
- Use your back leg to stabilize your body while you push off your front foot to return to the starting position.
Progression: Hold dumbbells by your sides to add resistance.
A final word on Bulgarian split squats
Whether you’ve hit a fitness plateau or just want to challenge your muscles in a new way, trying squat variations like Bulgarian split squats can reinvigorate your workout routine and accelerate your results. Give them a try today — you never know, they may just become your new favorite move!
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