Bulgarian Split Squat

The Bulgarian Split Squat is an advanced unilateral lower body exercise performed with one foot elevated behind you on a bench, challenging single-leg strength, balance, and stability while reducing lower back stress. This intermediate to advanced movement is ideal for athletes, strength enthusiasts, and those seeking improved unilateral leg strength and functional movement capability. The elevated rear foot position increases demand on the front leg while promoting proper movement mechanics.

NASM's evidence-based approach emphasizes unilateral training for identifying and correcting strength imbalances. The Bulgarian split squat improves single-leg strength, corrects asymmetries, and translates to improved athletic performance and functional leg capability.

How to Perform the Bulgarian Split Squat

Step 1: Setup

Stand facing away from a bench positioned behind you. Place one foot elevated on the bench with toes pointing downward, and position your other foot forward with weight distributed across your foot.

Step 2: Brace/Position

Engage your core and maintain upright posture. Position your hands on your hips or holding dumbbells at your sides for additional resistance. Prepare for controlled descent into the squat.

Step 3: Execute/Drive

Descend into a squat by bending your front knee and hip, keeping your chest upright and your weight centered over your front leg. Descend until your front thigh is approximately parallel to the floor.

Step 4: Return/Descent

Drive through your front leg to stand upright, maintaining postural control and balance throughout. Complete all repetitions on one leg before switching to the other leg for balanced development.

Muscles Worked

Primary Muscles:

• Quadriceps – primary mover for knee extension of the front leg
• Glutes – assist in hip extension and provide stability for the front leg

Secondary Muscles:

• Hip Stabilizers
• Core Stabilizers
• Hamstrings
• Adductors

Common Mistakes

• Using excessive weight that compromises balance or allows excessive forward lean
• Allowing the front knee to cave inward (valgus), indicating poor motor control
• Leaning excessively forward, which shifts weight distribution and increases lower back strain
• Not descending to adequate depth, which limits lower body stimulus
• Excessive reliance on upper body movement for balance rather than core stability

Bulgarian Split Squat Variations

• Single-Leg Squat Touchdown
• Single-Leg Press
• Goblet Squat

As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.

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