More
    HomeHealthHow to Do a Bulgarian Split Squat: Proper Form, Variations, and Common...

    How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes

    Published on

    The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. As a unilateral squat, the exercise focuses more on the quadriceps than similar lower-body compound movements. It also requires a lot of balance and coordination, increasing the core and upper body engagement required to maintain proper form How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes .

    The Bulgarian split squat is a great movement to add to a lower-body strength or total-body workout routine How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes. Owing to the movement’s compound, balance-focused design, it’s best to incorporate it early in a workout, maybe following a strong warmup that includes exercises like barbell snatches, Romanian deadlifts, and regular squats.If you’re ready to fire up your quads and grow your glutes, read on for ways to try the highly-effective exercise.

    Bulgarian Split Squat Muscles Worked

    Bulgarian split squats are a complicated lower-body exercise that engage many leg muscles simultaneously. One of the main muscles worked by Bulgarian split squats is the quadriceps on the front of the thighs.
    Other muscles include the hamstrings along the back of thighs, glutes of the buttocks and hips, and calves along the back of the lower legs How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes.

    This exercise is intended to target your front leg—your back leg is there to offer some balance support, but the engagement and the “burn” should be felt primarily in your front leg, particularly the quadriceps of your front leg How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes.

    Bulgarian split squats also include a balance challenge to keep you steady on one leg. This keeps core muscles, including the abdominal muscles and spinal erectors (run along the spine), engaged throughout the movement How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes.

    How to Do a Bulgarian Split Squat

    The key thing to keep in mind when performing the Bulgarian split squat is that it may take some trial and error to establish the ideal foot placement for a comfortable workout. You’ll place one of your feet on a bench behind you, but you may need to hop your front foot around a little bit to help you find the exact position that feels best. It’s okay to try a few practice repetitions before starting your actual set to make sure you’re set up appropriately How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes.

    All you need for the most basic version of the Bulgarian split squat is a bench or a sturdy chair. As you become comfortable with the exercise, you may want to add dumbbells or kettlebells for increased resistance How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes.

    1. Stand roughly two feet in front of a sturdy bench or chair, your feet hip-distance apart, your core engaged, your shoulders back, and your chest and eyes pointing straight ahead.
    2. Pick up your right foot and place it on the bench behind you. You can do this in one of two ways. One option is to place the top of your foot on the bench so that your ankle joint is roughly aligned with the edge of the bench. The other option is to flex your ankle and find your balance with the ball of your foot and your toes, more like during a traditional lunge exercise.
    3. Ensure your feet are still roughly hip distance apart, if not slightly wider. You don’t want your elevated foot directly behind your front, making balancing much more difficult.
    4. Remember, your back foot is just there to help you stay balanced—the engagement and movement of the exercise are focused on the front leg.
    5. Engage your core with your chest high and eyes looking straight ahead, and bend your left knee, allowing your right knee and ankle to naturally bend as you move through the downward phase of the exercise without taking on the load with your back leg.
    6. Keep the load balanced evenly across your left foot as you lower. Hinge slightly forward at the hips, ensuring your left knee remains aligned with your left toes (that it doesn’t cave inward or bow outward). You may find that your left knee starts to protrude slightly over your left toes toward the bottom of the exercise. This isn’t necessarily bad or wrong and only depends on your level of comfort and the flexibility you have at your ankles How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes.
    7. Inhale through this downward phase, lowering down until your left quadriceps is roughly parallel to the ground.
    8. Press back to standing by pushing through your left foot and using your left quad and glute to power the upward phase of the exercise. Exhale as you press to standing.
    9. Step your right foot off the bench or chair after completing a full set to one side. Ensure you keep things even by performing the same repetitions and sets to each side.

    It might be necessary for you to hop or wriggle your front foot in order to establish a stable, balanced position. After completing a repetition, you might need to repeat this a few times to get the ideal foot location based on your comfort level and choice.

    Benefits of Bulgarian Split Squats

    The Bulgarian split squat is an excellent way to take your lower-body training to the next level. This movement targets all the same muscle groups you see targeted during squats and lunges—quads, glutes, hamstrings, calves, abdominals, and spinal erectors—but places greater focus on the quadriceps and core due to the single-leg, balance challenge that the exercise provides How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes.

    Any time you can work your body unilaterally—meaning that you target one side of your body independently from the other—you have the opportunity to improve side-to-side muscle imbalances.2

    By improving these imbalances, you’re less likely for one side to “take over” when bending, lifting, or moving through life, making it easier for you to maintain proper alignment and avoid injuries over time.

    These exercises may also improve your agility, and core strength, making it less likely that you’ll experience a fall when knocked off balance. Maintaining your balance as you age could mean that you experience fewer falls are more likely to avoid life-altering injuries like hip or wrist fractures How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes.

    Bulgarian Split Squat Variations

    The split squat variations listed below can be performed without a bench or with the addition of weight, an exercise ball, or a resistance band to make the exercise more difficult.

    Split Squat

    While “split squat” and “Bulgarian split squat” are often used interchangeably, they’re two different variations of the exercise. The Bulgarian split squat refers to the version where the back leg is elevated on a bench or a sturdy chair, while the split squat is the version performed without the rear leg elevated.

    Remember, this isn’t the same as a lunge where the back leg is also engaged in the exercise.

    1. Perform the exercise in the same manner, but with your back foot on the floor.
    2. Use your back leg to help with balance, but the front leg should support the entire movement.

    Weighted Bulgarian Split Squat

    Once you’ve mastered the proper form, make things harder by adding weights.

    1. Hold a pair of dumbbells or kettlebells in your hands to ramp up the difficulty of the exercise.
    2. For an even more challenging variation, place an unloaded or loaded barbell across your shoulders before performing the Bulgarian split squat.

    Bulgarian Split Squat with Resistance Bands

    Another variation that adds a challenge is to use a resistance band. The band adds resistance as you lift out of the squat.

    • Place the resistance band under your front foot.
    • Bend your arms to bring the resistance band in line with your shoulders as you perform the Bulgarian split squats.

    Bulgarian Split Squat with an Exercise Ball

    If you want to add more of a challenge for your core muscles, you can use an exercise ball.

    • Elevate your back leg onto an exercise ball instead of a bench or chair.
    • Move slowly to keep proper Bulgarian split squat form even though your core is working harder to maintain your balance through the exercise.

    Common Bulgarian Split Squat Mistakes

    There are a few common mistakes made when performing Bulgarian split squats. Here’s what to watch for.

    Placing the Back Leg Directly Behind the Front

    If you align your back foot directly behind your front foot, you’ll have a tough time balancing throughout the exercise. Because your front leg powers the motion, this is already a unilateral balance challenge, forcing you to maintain balance as you move through a squat supported primarily by your front foot.How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes

    If you reduce your base of support by placing your back foot directly behind your front one, you’re going to struggle to master proper form.

    When you place your back foot on the bench behind you, make sure it’s roughly hip distance apart from your front foot or even slightly wider. Even though you’re not powering the exercise with your back foot or leg, having this wider “kickstand” for support will help you complete the Bulgarian split squat effectively.How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes

    Leaning Too Far Forward From the Hips

    It’s tempting and common to lose focus on your core—particularly your abdominals and spinal erectors—as you move through the downward phase of the Bulgarian split squat. Not only does this forward lean limit the core benefits of the exercise, but it makes you more likely to place too much stress on your front knee, shifting your weight too far forward. (A slight lean is fine.)

    Additionally, if you progress to a Bulgarian split squat with a barbell balanced across your shoulders, a forward lean as you squat will likely lead to injury. Before starting the exercise’s downward phase, re-engage your core muscles and roll your shoulders back. Try to keep this same posture and alignment throughout each repetition.

    Rising Onto the Toes

    A bad habit that sometimes occurs when your alignment and form are otherwise poor is to rise onto the ball and toes of your front foot as you squat down. This usually indicates one of two things: 1) your front foot is too close to the bench, and you need to move it forward to maintain better balance and alignment, or 2) you’re leaning forward at your hips as you perform the squat, and you need to rise onto your toes to support the forward shift in your weight to remain balanced.

    If you ever find yourself rising onto the ball or toes of your front foot, stop the exercise and reset. Check the placement of your front foot—you may need to shift it forward—and ensure you’re keeping your torso upright and tall as you perform the exercise.

    Supporting the Movement With the Back Leg

    Remember, the Bulgarian split squat is a form of single-leg squat. While the back leg is intended to help with balance, it’s not supposed to be engaged to perform the exercise, making it more of a lunge. You should be able to “shake” your rear leg at any point during the exercise to make sure it’s still flexible and not bearing any of your weight.

    Allowing the Front Knee to Lose Alignment

    As with all squat and lunge variations, one standard and significant mistake during the Bulgarian split squat are to allow the front knee to shift inward or outward, losing alignment with the same-side toes. This places way too much stress on the knee, especially during single-leg exercises, where the weight and resistance are all being supported by one leg.How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes

    Keep an eye on your front knee and make sure it’s remaining in alignment with your toes, especially as you transition between downward and upward phases of the exercise.How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes

    Safety and Precautions

    Proper setup and effective core engagement are hands-down the best ways to ensure the Bulgarian split squat remains safe. Take your time to find appropriate foot alignment and placement, so you’re not tempted to lean forward from the hips and throw your center of gravity in front of your front knee. This places too much stress on the knee and could lead to injury.How to Do a Bulgarian Split Squat: Proper Form, Variations, and Common Mistakes

    Generally speaking, this exercise is safe for anyone who’s been participating in strength training for a while and has a decent level of balance, coordination, and lower-body strength.

    If you’re brand-new to strength training, or if you struggle to remain balanced while performing traditional lunges, you probably aren’t ready to try the Bulgarian split squat yet. Likewise, if you have knee or ankle pain or injuries, the flexibility and mobility required to perform this movement correctly may not be comfortable for you.

    If you feel any pain or discomfort, discontinue the movement and try the split squat variation with your back foot balanced on the floor.

    Latest articles

    The top 10 richest people in India in 2024

    Who are the top 10 richest people in India? As India’s economy experiences exponential...

    Top 10 highest paid actors in India 2024

    Bollywood sits at the heart of the visual media ecosystem in India, owing to...

    Enhancing Digital Awareness with trendzguruji me awareness login

    Welcome to your essential guide on “trendzguruji me awareness login”. This platform is dedicated...

    The Secrets to Health and Beauty with Trendzguruji. me

    In today’s fast-paced world, prioritizing health and beauty has become more important than ever....

    More like this

    The top 10 richest people in India in 2024

    Who are the top 10 richest people in India? As India’s economy experiences exponential...

    Top 10 highest paid actors in India 2024

    Bollywood sits at the heart of the visual media ecosystem in India, owing to...

    Enhancing Digital Awareness with trendzguruji me awareness login

    Welcome to your essential guide on “trendzguruji me awareness login”. This platform is dedicated...