Bulgarian Split Squat: 6 Most Effective Variations for Toned Legs and Round Glutes

If you asked gym-goers which leg exercise they love and hate the most, the Bulgarian Split Squat would definitely come at the top. Some might skip the “love” part entirely and focus solely on the hate. Despite this, it remains a staple in almost every training plan. Why is that? Because it gets the job done. Whether it’s building strength, gaining muscle mass, or sculpting glutes, the Bulgarian Split Squat delivers. We forgive its difficulty, even when we mentally bargain with ourselves just to finish the set. But how do you perform it and incorporate it into your routine to achieve the best results?

What is a Bulgarian Split Squat?

The Bulgarian Split Squat is a squat variation where your weight is on one leg, while the other rests on a bench or another elevated surface behind you. The movement resembles a traditional lunge, which is where the name Bulgarian Split Squat originates from. The term “split” refers to the stance, with one leg positioned forward (in a lunge) and the other behind. ^[1]

This squat is called the Bulgarian Split Squat after its inventor. It was introduced to the world by Angel Spassov, a former coach of the Bulgarian national weightlifting team. He included this type of squat in training plans to improve strength, stability, and mobility in the lower body. It’s a compound movement that also engages the core while testing your balance and coordination skills. ^[4]

What is the difference between a regular squat and a Bulgarian Split Squat?

The main difference between the regular (back) squat and the Bulgarian Split Squat is immediately noticeable in the positioning of the legs and feet. When performing the back squat, the feet are placed shoulder-width apart, while in the Bulgarian Split Squat, one leg is in front and the other is behind, elevated. Another significant difference is the way the legs are loaded. In the back squat, both legs work simultaneously, making it a bilateral exercise. In contrast, the Bulgarian Split Squat allows you to train each leg individually, making it a unilateral exercise.

There is also a difference in muscle activation. The Bulgarian Split Squat more effectively engages the glutes and hamstrings due to the greater hip flexion. In contrast, the back squat involves more knee bending, which leads to greater activation of the quadriceps. Additionally, in the Bulgarian Split Squat, the calves and core are more actively engaged, as these muscles work intensely to maintain stability during the exercise. ^[2-3]

Read all about the back squat in the article: Squats: Benefits, Proper Execution and the Most Effective Variations for Both Home and the Gym

You might be interested in these products:

Why Do the Bulgarian Split Squat? Top 5 Benefits

Let’s be honest—this exercise isn’t necessary the most pleasant. It can seriously challenge your muscles, which start to burn intensely after just a few reps. It tests not only the strength of your legs, but also your mental resilience. However, all the benefits Bulgarian Split Squats bring, both for athletes and everyday life, are well worth the effort.

1. Helps build strong legs and glutes

The Bulgarian Split Squat leads to a high level of activation in the glutes, thighs, and calves. By gradually increasing the intensity—either through more repetitions or added weight—you provide your muscles with the necessary stimulus for growth and strength. Strong lower limbs aren’t just beneficial for gym workouts, weightlifting, or CrossFit. They’re also essential for runners, footballers, hockey players, long jumpers, and other athletes.

If you want to add more effective lower body exercises to your workout, check out our article: 9 Best Glutes & Legs Exercises

2. Tones and shapes the glutes

The bottom position of the Bulgarian Split Squat allows for a deep stretch, leading to intense glute activation. This makes it an effective exercise for building a firm, round backside. If shaping your glutes is one of your goals, and you’re looking for ways to spice up your training and take your results to the next level, don’t hesitate to include one of the Bulgarian Split Squat variations in your training plan. Additionally, this exercise is a go-to choice in glute-focused training routines.

You might be wondering how long it takes to sculpt your glutes. The answer depends on various factors, such as your starting point, genetic predispositions, and current training plan. It’s a complex process that requires dietary adjustments and optimized recovery on top of training. You can find all the key information in the article: How to Tone and Shape Your Butt and Legs

3. Helps correct muscle imbalance

As we’ve already discussed, the Bulgarian Split Squat is a unilateral exercise, meaning it works each leg individually. This helps ensure that one leg doesn’t end up doing more of the work during your training. If you notice one leg is weaker than the other, it’s a great chance to work on balancing things out. Addressing these imbalances isn’t just about improving how your body looks—it’s also crucial for functionality. Muscle imbalances can increase the risk of overuse or injury to one side. That’s why incorporating unilateral exercises into your training plan is always a smart move.

4. Improves movement coordination and stability

The Bulgarian Split Squat is challenging when it comes to coordination and stability. It engages the deep stabilizing muscles around the spine, including the core. You may even find it harder on one leg than the other. That’s why it’s important to start with the bodyweight version, performing the movement slowly and maintaining control throughout. By including this exercise regularly, you’ll gradually improve both your coordination and stability. Once that foundation is solid, you can add weight and progress to more advanced variations. Good stability and coordination are not just beneficial for athletes—they’re also crucial for everyday life, helping to prevent falls and injuries.

You can also strengthen and improve stability using an exercise ball. Check out the best exercises in the article: 8 Effective Exercise Ball Exercises for Improved Stability and Full-Body Strength Development

5. Puts less strain on the knees than the back squat

When performing the Bulgarian Split Squat, there is not as much knee flexion as when performing the back squat. This means the Bulgarian Split Squat may be a better option for people who, for example, have limited knee mobility and cannot reach a deep squat. A study on the biomechanics of the Bulgarian Split Squat even concluded that it can be beneficial for knee rehabilitation. However, it’s important to note that this exercise is not ideal for everyone with knee issues. It always depends on the specific problems and individual tolerance. ^[8]

Which Muscles Are Engaged During the Bulgarian Split Squat?

The Bulgarian Split Squat ranks among compound exercises that engage muscles across almost the entire body. They primarily target the leg muscles, but also activate the core and lower back. ^[1,7]

• quadriceps (quadriceps femoris)
• muscles of the back of the thighs (hamstrings)
• gluteal muscles (gluteus maximus, medius and minimus)
• hip flexors
• calf muscles (triceps surae)
• The muscles of the deep stabilizing system of the spine (DSS), also known as the core (abdominal muscles, spinal erectors, diaphragm, pelvic floor muscles).

Proper Technique for the Bulgarian Split Squat

Before starting with the Bulgarian Split Squats, make sure you have the necessary equipment. First, you’ll need a bench or some other elevated surface about 30–50 cm high (depending on your height) to support your rear foot. A flat bench, plyometric box (set on its lowest side), large and wide weight plates stacked on top of each other, or a step found in the gym work best. You can also use a barbell placed on the lower rungs of a squat rack. Just be sure to add a soft pad to it before placing your foot on it. At home, you can make use of a sofa, a low chair, or a smaller exercise ball.

If you want to make the exercise more challenging by adding weight, prepare a weighted vest, dumbbells, a kettlebell, a barbell, or a powerbag. If your knee touches the floor during the bottom phase of the movement, you can place a mat under it for added comfort.

How to perform the Bulgarian Split Squat correctly?

If you’ve ever tried the Bulgarian Split Squat, you’re probably familiar with the feeling of searching for the right position—one that’s comfortable yet stable. While there are general guidelines for technically correct form, everyone has a slightly different anatomy, such as leg length or hip mobility. Some people may find it better to place their front foot further forward, while others prefer it closer, and the rear foot might be higher or lower for some. That’s why it’s important to experiment with your starting position and find what works best for you. Doing so will provide a solid foundation for performing the Bulgarian Split Squat effectively.

1. Basic stance

How to correctly position the front foot in the Bulgarian Split Squat?

When it comes to the Bulgarian Split Squat, many people struggle to find the ideal distance for the front foot. Since everyone has different leg lengths, there’s no universal rule for how far the front foot should be from the bench. However, we’ve got the ultimate hack that will save you time hopping back and forth on one leg. Sit on the bench with your feet flat on the ground, about hip-width apart. Extend one leg and place your heel on the floor in front of you. Then, stand up from the bench, shift your weight onto the front foot, bend the knee of your back leg, and place the top of the foot on the bench. Check that your feet are still hip-width apart. From there, continue with the steps for the starting position.

• Place your hands together in front of your chest, put them on your hips, or adopt a running stance with one bent arm slightly in front of your body and the other behind.
• Straighten up so that your chest is facing forward, and your back maintains its natural curve.
• Pull your shoulders down away from your ears, squeeze your shoulder blades together, and keep your head aligned with your spine.
• Shift your weight evenly onto the entire front foot and engage your core.
• Your back leg is relaxed, providing support only for stability. ^[6]

Bulgarian Split Squat for targeting the glutes or thighs

The position of your front foot determines whether you target the muscles of the posterior chain (glutes and hamstrings) or the anterior chain (quadriceps) during the Bulgarian split squat. The further your front foot is from the bench, the more you engage your glutes and hamstrings. Conversely, standing closer targets the quadriceps more. Additionally, when focusing on the posterior chain, the torso leans slightly forward.

2. Execution

• Inhale, bend the knee of your front leg, and perform a stationary lunge (lower your hips down).
• The knee of the front leg stays roughly in the same position throughout. It may slightly move outward, but be careful not to let it rotate inward or shift from side to side.
• In the bottom position, you can lightly touch the floor with the knee of your back leg.
• Try to achieve the maximum range of motion.
• In the deepest position, you can include a hold for 1–2 seconds.
• Afterwards, by engaging the muscles of the thighs and glutes, exhale as you straighten up and immediately follow up with the next repetition.
• After completing one set, switch legs and perform the same exercise on the other side.
• Keep the movement under control at all times. ^[7]

3. Most common mistakes

• Arching the back, excessively bending forward, or leaning backward.
• Rounding the back combined with the shoulders rolling forward (protraction) and the chest collapsing inward.
• Uneven weight distribution on the front foot, lifting of toes or heel off the floor.
• Knee caving in.
• Insufficient stance width. The foot of the back leg is right behind the foot of the front leg.
• Limited range of motion.
• Insufficient activation of the core.
• Uncontrolled movement.
• With weighted variations, it could also be due to choosing wrong weights. ^[5]

Bulgarian Split Squat as Part of a Training Plan

The Bulgarian Split Squat is a compound exercise that targets not only the lower body, but also the core and stabilizing muscles. Therefore, it is important to consider how often to include it in your training routine. It doesn’t make sense to perform it every day, as this could lead to overloading those muscle groups. However, if you add it to your workout only once in a while, you won’t be tapping into the full potential of the exercise. That’s why it’s crucial to evaluate your current training plan and strategically incorporate the Bulgarian Split Squat into it.

• As part of your glutes and legs workout, ideally 1–2 times a week.
• The number of sets is 3–6, depending on the weight used and other exercises in the workout.
• Rest for 30–90 seconds between each set.
• If your goal is to increase strength, and you’re lifting weights just below your max (80–95%), extend your rest period to up to 4 minutes.
• The number of repetitions for the basic bodyweight variation is 8–20.
• For weighted variations, perform 8–12 repetitions.
• For strength-focused training using heavy weights, aim for 2 to 6 repetitions.
• In a comprehensive lower-body workout, you can combine it with exercises like the hip thrust, deadlift, or cable kickback.

• Learn more about how many repetitions should you do based on your goals in the article: How Many Reps Should You Do to Lose Weight or Gain Muscle?
• If you want to create your own workout plan, check out the detailed guide in the article: How to Create a Quality Gym Training Plan?

How to do the advanced variations of the Bulgarian Split Squat?

For anyone starting with Bulgarian Split Squats, we recommend beginning with the bodyweight version. Once you’ve mastered the proper technique and can complete 15 repetitions without significant muscle fatigue, you can move on to more challenging variations.

• Try the variation with a jump.
• Add weight using a weighted vest, dumbbells, a kettlebell, a barbell, or other equipment, which we’ve also listed in the variations below.
• Incorporate supersets, where you perform 8 reps with weights, which you then drop, and immediately follow up with more reps using just your body weight.

6 Effective Variations of the Bulgarian Split Squat

Before starting your workout, include a little warm-up. For example, you can do 2–3 minutes of jumping jacks, skipping rope, or jogging in place. If you have access to cardio equipment (such as a stationary bike, treadmill, or rowing machine), feel free to use that instead. Afterwards, move to an exercise mat. Begin by mobilizing all your joints, and then focus more on the mobility of your hips, knees, and ankles, as these will be most engaged during the Bulgarian Split Squats.

Glute and leg activation can also be enhanced with resistance band exercises. You can find them in our article: 30 Full-Body Resistance Band Exercises

Below, you’ll find variations of the bodyweight Bulgarian Split Squat that you can easily do at home or at a street workout park. You can also perform them using various pieces of equipment from your home gym or favourite fitness centre.

1. Bodyweight Bulgarian Split Squat

• Starting Position: Stand in front of a chair, bench, or box with your feet hip-width apart. Place the instep of one foot on the box or bench behind you. Position your hands on your hips or bend your elbows slightly, holding them in a running stance. Keep your back in its natural curve, squeeze your shoulder blades together, lower your shoulders, and keep your head aligned with your spine.
• Execution: Inhale as you bend the knee of your front leg and lower into a stationary lunge. In the bottom position, you can lightly tap the floor with the knee of your back leg. Exhale as you straighten back up and immediately follow up with the next repetition. After completing one set, switch legs and perform the exercise on the other side.
• Common Mistakes: Limited range of motion, poor coordination of movement,  arching the back.

2. Bulgarian Split Squat Jumps

• Starting Position: Stand in front of a chair, bench, or box with your feet hip-width apart. Place the instep of one foot on the box or bench behind you. Position your hands on your hips or bend your elbows slightly, holding them in a running stance. Keep your back in its natural curve, squeeze your shoulder blades together, lower your shoulders, and keep your head aligned with your spine.
• Execution: Inhale as you bend the knee of your front leg and lower into a stationary lunge. In the bottom position, you can lightly tap the floor with the knee of your back leg. Then, engage your glutes and thighs, and exhale as you perform a jump. The jump doesn’t need to be very high; it’s enough if your foot lifts off the ground for a few seconds. Immediately follow up with the next repetition. After completing one set, switch legs and perform the exercise on the other side.
• Common Mistakes: Limited range of motion, poor coordination of movement.

3. Kettlebell Bulgarian Split Squat

• Starting Position: Stand in front of a chair, bench, or box with your feet hip-width apart. Place the instep of one foot on the box or bench behind you. Hold a kettlebell in the hand on the same side as the lunging leg, keeping it next to the outer side of your thigh. Place your other hand on your hip or bend it, keeping it by your side. Keep your back in its natural curve, squeeze your shoulder blades together, lower your shoulders, and keep your head aligned with your spine.
• Execution: Inhale as you bend the knee of your front leg and lower into a stationary lunge. In the bottom position, you can lightly tap the floor with the knee of your back leg. Then, exhale as you straighten up and immediately follow up with the next repetition. Keep the kettlebell in the same position throughout the exercise. After completing one set, switch legs, hold the kettlebell in the other hand, and perform the exercise on the other side.
• Common Mistakes: Limited range of motion, poor coordination of movement, arching the back, raised shoulders.

4. Dumbbell Bulgarian Split Squat

• Starting Position: Stand in front of a chair, bench, or box with your feet hip-width apart. Place the instep of one foot on the box or bench behind you. Hold a dumbbell in each hand and keep them along the outer side of your thighs. Keep your back in its natural curve, squeeze your shoulder blades together, lower your shoulders, and keep your head aligned with your spine.
• Execution: Inhale as you bend the knee of your front leg and lower into a stationary lunge. In the bottom position, you can lightly tap the floor with the knee of your back leg. Then, exhale as you straighten up and immediately follow up with the next repetition. Keep the dumbbells in the same position throughout the exercise. After completing one set, switch legs and perform the exercise on the other side.
• Common Mistakes: Limited range of motion, poor coordination of movement, arching the back, raised shoulders.

5. Barbell Bulgarian Split Squat

• Starting Position: Place the barbell (loaded with weight plates) behind your neck and grip it with both hands next to your shoulders. Stand in front of a chair, bench, or box with your feet hip-width apart. Place the instep of one foot on the box or bench behind you. Keep your back in its natural curve, squeeze your shoulder blades together, lower your shoulders, and keep your head aligned with your spine.
• Execution: Inhale as you bend the knee of your front leg and lower into a stationary lunge. In the bottom position, you can lightly tap the floor with the knee of your back leg. Then, exhale as you straighten up and immediately follow up with the next repetition. After completing one set, switch legs.
• Common Mistakes: Limited range of motion, poor coordination of movement, arching the back, raised shoulders.

6. Powerbag Bulgarian Split Squat

• Starting Position: Place a powerbag behind your neck and grip it by the handles. Stand in front of a chair, bench, or box with your feet hip-width apart. Place the instep of one foot on the box or bench behind you. Keep your back in its natural curve, squeeze your shoulder blades together, lower your shoulders, and keep your head aligned with your spine.
• Execution: Inhale as you bend the knee of your front leg and lower into a stationary lunge. In the bottom position, you can lightly tap the floor with the knee of your back leg. Then, exhale as you straighten up and immediately follow up with the next repetition. After completing one set, switch legs.
• Common Mistakes: Limited range of motion, poor coordination of movement,  arching the back.

Where to Go From Here?

• You can also do a lower-body workout at home. To draw some inspiration, check out the article: Leg & Butt Workout at Home: 14 Effective Bodyweight Exercises
• The glute bridge is also a great exercise for sculpting a rounder backside. You can learn how to master this exercise in the article: Glute Bridge: Top 10 Variations for a Firmer and Rounder Butt
• If you want to focus more on strengthening your thighs and calves, be sure to check out the exercises in the article: 9 Best Exercises for Thighs & Calves
• If you want to target your hamstrings, make sure you don’t miss the article: 8 Best Hamstring Exercises: How to Strengthen the Back of Your Thighs?
• We also can’t forget about lunges, which you can find in the article: How to Do Squats and Lunges? Proper Technique and Top 15 Variations
• Hip thrusts are another excellent addition to your glute and thigh workout. Learn everything you need to know in the article: How to Correctly Perform Hip Thrusts for the Perfect Glutes? Top 6 Variations

What Are the Main Takeaways?

Many people steer clear of the Bulgarian split squat like it’s a bad habit. It can truly push the limits of your lower body muscles and challenge your willpower to keep going. But it’s so incredibly effective that we forgive it all and happily add it to our training plan for the next phase. It’s fantastic for strengthening, toning, and shaping the glutes, as well as sculpting the thighs and calves. On top of that, it helps improve your body coordination and stability—skills that come in handy both in sports and everyday activities.

Which of the 6 variations will you choose? Will you start with the bodyweight one, or are you more advanced and ready to challenge yourself with Bulgarian Split Squats with added weight? Either way, always make sure to maintain proper technique, as it is the best guarantee for quality results.

Was this article helpful? If so, share it with your friends and pass along some useful tips on Bulgarian Split Squat variations.

Sources:

[1] EREPS the European Register of Exercise Professionals. Bulgarian Split Squats: Muscles Worked, Benefits, Form, Variation. – https://www.ereps.eu/news/bulgarian-split-squats-muscles-worked-benefits-form-variations

[2] Andersen, V., Fimland, M. S., Brennset, O., Haslestad, L. R., Lundteigen, M. S., Skalleberg, K., & Saeterbakken, A. H. Muscle activation and strength in squat and Bulgarian squat on stable and unstable surface.– https://doi.org/10.1055/s-0034-1382016

[3] BarBend. Bulgarian Split Squat vs Lunge vs Back Squat—Differences and Benefits.– https://barbend.com/bulgarian-split-vs-lunge-vs-back-squat/

[4] Heffernan. The History of the Bulgarian Split Squat—Physical Culture Study. – https://physicalculturestudy.com/2017/05/08/the-history-of-the-bulgarian-split-squat/

[5] Men’s Health. How to do the Bulgarian Split Squat with Perfect Form.– https://www.menshealth.com/uk/how-tos/a735581/barbell-bulgarian-split-squat1/

[6] Anderson, H. How to Do Bulgarian Split Squats.– https://www.anytimefitness.com/ccc/coach/how-to-do-bulgarian-split-squats/

[7] Verywell Fit.Toast Your Quads and Build Your Butt With the Bulgarian Split Squat.– https://www.verywellfit.com/how-to-do-a-bulgarian-split-squat-4589307

[8] MACKEY, E. R., & RIEMANN, B. L. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat.– https://pmc.ncbi.nlm.nih.gov/articles/PMC8136570/