Bulgarian Split Squat
Bulgarian Split Squat
A rear-foot elevated split squat that builds serious single-leg strength in the glutes and quads while challenging balance, trunk control, and clean knee tracking.
Muscles Targeted
Glute max, glute med (stability), quads, adductors, hamstrings, calves, and trunk stabilizers.
Key Benefits
- High-value single-leg strength with minimal equipment
- Improves hip and knee control in a deep position
- Easy to progress with load, tempo, or range
- Strong carryover to running, jumping, and cutting
Equipment Needed
Bench/box/chair for the rear foot. Optional dumbbells/kettlebells for progression.
How to Perform
- Place your rear foot on a bench and find a stable stance (front foot far enough forward that your heel stays down).
- Stay tall and lower straight down with control.
- Keep the front knee tracking over the mid-foot (avoid collapsing inward).
- Drive through the front foot to stand back up.
- Repeat for reps, then switch sides.
Programming Options
- 2–5 sets of 5–10 reps per side
- Tempo option: 3 seconds down, smooth up
- Progression: add load or increase depth gradually
Why This Variation Works
Rear-foot elevation increases demand on the front leg and hips, building strength and control in a position that resembles many athletic single-leg tasks.
When to Use It
Strength phases, runner strength plans, and athletes building single-leg capacity before adding hopping or jumping progressions.
Frequently Asked Questions
How far should I stand from the bench?
Far enough that you can drop straight down without your front heel lifting. If it feels cramped, step forward slightly.
Should my front knee go forward?
It can. The priority is controlled alignment and a stable foot. Adjust stance so it feels smooth and repeatable.
What if I feel this in the low back?
Shorten range, brace your trunk, and avoid over-arching at the top. Reduce load until form is solid.