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
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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. -
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. -
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. -
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?
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