When it comes to working the lower body, not all exercises are created equal. One where you get great bang for your buck, however, is the Bulgarian split squat. It’s a brilliant exercise when it comes to working your quads and glutes, and it can be done using just your body weight and a bench or sturdy chair.
That said, it’s not the easiest exercise to master, so it’s a good idea to read up on how to do it correctly before trying to add weights to the move. Below, we’ve got advice from sweat trainer Kayla Itsines on how to master your form during the Bulgarian split squat, as well as the benefits of the exercise and the different variations you can try.
What is a Bulgarian split squat?
The Bulgarian split squat is a variation of a single-leg squat, where you lift your back leg off the floor. This is a great exercise for targeting the quads, and it also requires a lot of balance, which requires you to engage your core.
How do you do a Bulgarian split squat?
To do a Bulgarian split squat, stand in front of a chair or step stool. You are about two feet from the chair and your feet should be hip-width apart. Lift your right leg and place it on the chair behind you. You can either place the top of your foot on the chair so that your ankle joint sits on the edge of the chair, or bend your ankle and balance on the ball of your foot. Try each version and decide which one feels best for you and your body.
Make sure your feet are still about hip-distance apart, with your hips pointing forward. Stacking your front foot in line with your back foot can make it even harder to maintain your balance. Engage your core and bend your left knee, as you would on a lunge. Pause at the bottom, then drive back to your starting position. Make sure to do the same number of reps on each side to keep things even.
The hardest part of the Bulgarian split squat is getting your legs in the right position. Remember, you’re working on the front leg — your back leg just provides some stability on this exercise.
If you’re having trouble getting your legs in the right position, Sweat app co-founder and trainer Kayla Itsines shared a simple hack that’s been viewed 43K times on her TikTok channel. Start by standing in front of a chair or step and place one leg on the chair. Lean back on your foot and move your front leg forward into position, placing the foot on the floor. Then stand up and perform the squat.
@kayla_itsines
♬ original sound – Kayla Itsines
Another common mistake is to lean too far forward during the exercise – keep your core engaged, your torso upright and your gaze forward. A slight incline is fine, but leaning too far will put additional strain on your front knee.
What are the benefits of Bulgarian split squats?
The Bulgarian split squat is a compound exercise, meaning you work multiple muscle groups at once, making it a brilliant exercise to add to your lower body routine. Doing it with proper form should target the quads, glutes, hamstrings, calves, abs, and spinal erector muscles. As mentioned above, you’ll likely be working your quads and core harder than you would during bodyweight squats or lunges, as you’ll be forcing your body to balance in this single-leg move.
Bulgarian split squats are also a unilateral move, as you actively work one side of the body at a time. This can help you resolve imbalances in your body, which is especially important for runners or lifters, who may have a stronger side. Strengthening the weaker side can help make the body more balanced and prevent long-term injuries.
What are the Bulgarian split squat variations to try?
Once you’ve mastered the form, you can make this exercise more difficult by adding weights to the movement by holding a pair of kettlebells or dumbbells in your hands. We found the best adjustable dumbbells for weightlifting at home here.
Remember, this is a moderate exercise, so if you find them too difficult, go back to performing lunges and weighted lunges to work on your leg strength first.
Looking for more training inspiration? We’ve found the best arm exercises for building your arms without weights, the common mistake you’re probably making when squatting, and the best exercises for strengthening your lower back.
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