How to Do the Bulgarian Split Squat Correctly & What Muscles It Works

Watch this video to learn proper form, key tips, and muscle activation for the Bulgarian Split Squat.

🔹 What is the Bulgarian Split Squat?

The Bulgarian split squat is a powerful lower body exercise that improves strength, balance, and coordination. It targets your legs and glutes using a single-leg movement pattern.

🔹 How to Do the Bulgarian Split Squat: Step-by-Step

  1. Starting Position:
    Stand with your feet shoulder-width apart.
    Place one foot behind you on a bench, resting the top of your foot on it.
  2. Spine & Core:
    Keep your spine neutral and your core engaged throughout the movement.
    Hold a dumbbell or kettlebell in one or both hands for added resistance.
  3. Descent:
    Bend your front knee and lower yourself slowly until your back knee is about 1–2 cm from the ground.
    Lean your torso slightly forward — this helps activate the glutes more.
  4. Alignment:
    Make sure your front knee stays behind your toes.
    Keep your front heel on the ground and avoid letting your knee collapse inward or drift outward.

🔹 Muscles Worked in the Bulgarian Split Squat

The Bulgarian split squat activates multiple lower body muscles. The primary ones include:

  • Quadriceps (front of the thighs)
  • Glutes (especially gluteus maximus and medius)

Secondary activation includes hamstrings and calves for stability.

🔥 Why Include It in Your Routine?

  • Builds unilateral leg strength
  • Improves hip mobility and balance
  • Helps fix muscular imbalances
  • Ideal for both hypertrophy and functional fitness

🎯 Need Help with Your Form?

Working on your form, balance, or programming?

👉 Get Personalized Coaching from Fitinsane
Our certified trainers will help you perfect your split squat and build a stronger lower body.

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