Bulgarian Split Squats: How to Do | 7+ Variations | Benefits

Bulgarian split squats are a type of single-leg squat wherein you are required to put your back leg on a sturdy chair or bench. As a unilateral, single-leg squat it requires you to maintain your balance while lowering down repeatedly. This exercise requires a lot of coordination and balance which boosts your upper body and core engagement. It focuses more on your quadriceps than other lower-body compound exercises. 

It adds great strength to your core and lower body. Moreover, as this exercise requires less strength of your lower back, it is often preferred over normal squats to deliver great strength to your legs. 

Benefits of Bulgarian Split Squats

Bulgarian split squats allow you to challenge yourself with your lower body training. This compound exercise targets all the muscles that are targeted during lunges and squats – glutes, quads, spinal directors, calves, abdominals, and hamstring. However, this exercise focuses more on your core and quadriceps as you are required to balance your weight on a single leg. 

Bulgarian split squats being a dynamic strength training workout requires multiple muscles in your lower and upper body to work simultaneously. This will also allow you to execute athletic-related activities easily.  

You can modify side-to-side muscle imbalances as you can target independent one side of your body. Improving such muscle imbalances makes it easier for you to bend, lift, walk, climb stairs, and maintain ideal alignment to prevent injuries over time. Moreover, when you enhance your balance with such lower-body compound exercises, your core strength and agility will also improve. This will make it less likely for you to fall even if your balance gets knocked off for a second. This is greatly beneficial for older people as the consequences of falling are much more in them than young people. Older individuals who are able to maintain their balance will experience fewer falls and protect themselves against life-altering injuries.

How to do a Bulgarian squat?

If you are new to Bulgarian split squats, learn how to do it by using the following steps –

• Position a knee-level step or bench about 2 feet behind you. Your core should be engaged and shoulders back with your chest straight. 
• Now lift one leg and place the top of your foot on the step or bench and align your ankle joint with the edge of the bench. Your two legs must be shoulder-width apart. Keep your other leg in front and keep your back leg far enough. 
• You may need to wiggle around or hop on your front foot to find a secure or well-balanced placement. You must make sure that your feet are rightly placed apart as being too apart will make it difficult for you to balance. 
• Try to bend your front leg naturally while doing the downward phase to take the load off your back leg. 
• Try to maintain the load evenly across your front foot as you go downward. You can hinge slightly at your hips to ensure that your front foot is properly aligned with the front toes. Try to ensure that your front foot doesn’t bow outward or cave inward. You may find that your front knee is slightly protruding over your front toes while you are hitting the downward phase. This isn’t necessarily wrong and mainly depends on the flexibility of your ankle. If you feel uncomfortable, you can stop and start again. Now, try to move your front foot slightly and get started. 
• Inhale while you are lowering down until your front quadriceps is parallel to the ground and glute to power during the upward phase of the Bulgarian split squats. Exhale while you press to stand up. 
• After you are done completing a full set with one leg on the bench, do the same with the other leg. Repeat the exercise on each leg an equal number of times. 

Bulgarian Split Squats Variations that You can Try 

Once you have mastered the Bulgarian split squats on a normal bench, you can try adding other props or resistance. 

Barbell

You can load a barbell on your shoulders and traps and do the same movements. However, you should be careful while positioning your foot behind you as the added weight can cause you to lose your balance. 

Smith Machine

Smith Machine, also called assisted squat machine, will enable you to test your strength safely in a Bulgarian split squat. You need to position the bar at the height of your shoulder and then unhook it after getting underneath. Now you can start with the movement. 

Kettlebell or Dumbbell

Perform a Bulgarian split squat with one kettlebell or dumbbell in each hand. This is quite easier than the other variations but the strength of your grip is the limiting factor here. 

Resistance Band

Place your front foot over a resistance band and position the handles at your shoulders by bending your elbows. Now, squat down holding the resistance band handles while maintaining your position. 

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Gym Ball

Yoga ball or gym ball being an unstable surface creates an opportunity to challenge yourself while doing a Bulgarian split squat. Replace the bench with a ball and try to maintain your balance as you squat. 

How can you add Bulgarian Split Squats to your workout routine?

Add Bulgarian split squats to your workout routine on days when you are trying to train your lower body. You can also add it to your full-body workout routine to mix things up. You can get a complete personalized body workout guide by joining any online exercise class. Most of these instructors use a sales CRM software to manage their sales and nurture their clients. 

Pair this exercise with 3-5 other strength exercises to have a stronger core and athletic legs quickly. However, before starting with Bulgarian split squats do low to medium intensity warm-up exercises for 5 to 10 minutes and follow it up with some foam rolling or dynamic stretching. 

Summing Up

Bulgarian split squats can deliver great benefits to your core and legs as it is more effective than traditional squats. If you want to strengthen your lower body or improve your overall balance, then you need to try the Bulgarian split squats. However, try to master the correct form to ensure the maximum benefits.