Bulgarian split squats

Bulgarian split squats

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the legs and glutes. You shouldn’t feel any pain in the knee joint itself.


  • Place one foot on a bench or a chair, and your opposite foot remains on the floor in front of you
  • Keep the weight through the front leg’s heel throughout the exercise
  • Bend the front knee to lower the buttocks towards the floor
  • and when standing back up, ensure your front knee does not angle inwards
  • Keep your balance and try and make each repetition the same as the last
  • and try not to let your knee travel far past the toes
  • Continue the set for the agreed amount of repetitions

Main muscles targeted:

  • Quads
  • Glutes
  • Hamstrings
  • Adductors assist

Main benefits:

A Bulgarian split squat is a variation of a regular squat with one leg that can reduce the pressure on the lower back. Similar to a lunge it can also challenge your balance at the same time which is useful for every day life. A Bulgarian split squat can also be an advancement towards single leg squats which can be a very difficult exercise to perform. Overall there are many different uses to this exercise but it is an excellent strength builder of the lower body.