Bulgarian split squat

Bulgarian Split Squats target the muscle zones typical of squats in the buttocks and leg areas. The alternating execution makes the training stimulus even more intense. The immediate target muscles include the quadriceps femoris, biceps femoris, and gluteus maximus. Additionally, the erector spinae and adductor muscles provide supporting engagement.

Bulgarian split squats on the multi press

Engaging in various Smith Machine squats effectively targets your leg muscles. One of these Smith Machine squat variations is the Bulgarian Split exercise described below.

Body Position

For Bulgarian Squats on the Smith Machine, position yourself with your back to the machine. The barbell is placed behind your body, which you lift from the Smith Machine and rest on your rear shoulder muscles. The starting position is identical to Bulgarian Squats with a barbell, but the Smith Machine limits your range of motion slightly. Stand approximately one step in front of the bench, with the top of your back foot pressing against the bench. Look forward, and slightly pull your shoulders back.

Execution

Bend your front leg at the knee, bringing the back knee towards the floor. Keep the upper body unchanged and continuously upright. Then, push the leg upward through the heel, engaging your core and glutes. The force should come exclusively from the front leg. Inhale during the downward movement and exhale as you push upward.

Tip

When training with lighter weights, you can deliberately inhale during the downward movement. With heavier weights, it's advisable to take a deep breath during the standing rest phase before the descent to build pressure in the abdominal region and establish stability for the execution.

Note

Some athletes argue that it's ideal for your thighs to hover parallel to the floor, while others believe the hips should be lower than the knees. There's no one-size-fits-all due to different anatomies. It's also commonly said that the knees should not extend beyond the toes, but this, too, depends on individual anatomy. Find your own perfect variation.

Bulgarian squats with the barbell

For those who prefer the barbell over dumbbells, Bulgarian Squats with the barbell can strengthen the target muscles. Although the movement pattern is not significantly different, here are the specifics.

Body Position

Stand in front of a rack facing the barbell. Lift the barbell and rest it on your rear shoulder muscles throughout the entire exercise. Stand one step in front of a bench, with the top of your back foot pressing against the bench. Maintain an upright stance with a natural arch in the lower back. Look forward, and slightly pull your shoulders back.

Execution

In Bulgarian Squats with the barbell, bend the front leg, bringing the back leg or knee toward the ground. The deeper you lower the leg, the more you engage the muscle. Keep the upper body completely upright during the descent. Then, push the leg upward through the heel, engaging the glutes and core. Exhale during this movement, maintaining continuous tension in your muscles. The force comes solely from the front leg.

Bulgarian split squats with dumbbells

For those looking to increase difficulty, consider Bulgarian Split Squats with dumbbells. This enhances the training stimulus for the glutes and buttock muscles.

Body Position

The starting position for Bulgarian Split Squats with dumbbells is identical to the version without added weight. However, you hold a dumbbell in each hand. The standing leg is approximately one step in front of the elevation, and the other foot is placed behind with the top of the foot on the bench. Maintain an upright stance with a natural arch in the lower back. Look forward, pull your shoulders slightly back, and push your chest forward.

Execution

In the movement, the power comes solely from the legs. Keep the upper body continuously upright, with the arms and dumbbells remaining unchanged at your sides. Slowly squat by bending the front leg. The deeper the squat, the higher the training stimulus. Maintain an upright upper body during the leg bend. Then, push the standing leg upward through the heel, engaging the glutes and core. Exhale during the upward movement, focusing on muscle tension.

Bulgarian split squats without additional weight

You can initially perform Bulgarian Split Squats without adding extra weight. This variation is suitable for learning the movement patterns.

Body Position

For Bulgarian Split Squats, start with an upright stance, with the standing leg approximately a step's width away from the bench. Place one foot behind you on an elevation, pressing the top of the foot fully onto the bench. A chair, box, or weight bench works well for this purpose. The other leg is almost fully extended, approximately a step in front of the elevation, and slightly turned outward. Keep your upper body completely upright, gaze forward, pull your shoulders slightly back, and push your chest forward. Your arms hang down on both sides of your body.

Execution

Now, slowly squat by bending the front leg. Aim to lower the back leg as close to the ground as possible. The deeper you lower the back leg, the higher the training stimulus. Inhale deeply during the descent, ensuring that your entire upper body remains upright, and keep your gaze forward. It's often mentioned that the front leg should ideally form a right angle. Next, push up from the heel, engaging your glutes and core. Exhale during the upward movement, ensuring that the power primarily comes from the front leg.

Common mistakes in Bulgarian split squats

Bulgarian Split Squats, thanks to their various variations, are suitable for unilateral leg training at any level. To fully maximize the potential of this exercise, you should avoid the following mistakes.

✅ Curved back: Maintain a consistently upright back. Opt for a slight arch in the lower back instead of curving it.

✅ Knees pointing inward: It's common to see fitness enthusiasts whose knees rotate inward during the exercise. However, your feet should ideally be slightly turned outward, and your knees must align in the same direction.

✅ Swinging from the body: Never use momentum from the rest of your body to compensate for lacking leg strength. In Bulgarian Split Squats, focus solely on moving your legs.

✅ Power from the back leg: The power for the upward and downward movements in Bulgarian Split Squats comes exclusively from the front leg, as you alternate between both sides of your body. Ensure that you don't engage the back leg in the process.

Alternatives and similar exercises to Bulgarian Split Squats

While Bulgarian Split Squats remain a popular fitness exercise, some athletes prefer to explore alternatives. In the following section, you'll find exercises similar to Bulgarian Split Squats that are also effective for training the leg muscles.