Ready to fire up those glutes and quads?
If you're looking to shake up your leg day routine, it's time to try Bulgarian split squats! This killer move targets your glutes, quads, hamstrings, and core—all while challenging your balance and stability. It’s a total game-changer, and we’re about to break down exactly how to do it, avoid common mistakes, and even spice things up with some variations. Let’s dive in!
Why You Should Add Bulgarian Split Squats to Your Routine
Before we get into how to do Bulgarian split squats with perfect form, let’s talk about why this exercise should be an essential part of your leg day routine:
- No Equipment Needed: One of the best things about Bulgarian split squats is that you don’t need weights to feel the burn! Whether you're training at home, on the go, or in a limited space, you can still incorporate this exercise into your routine and make progress without any extra gear.
- Fix Muscle Imbalances: Unilateral exercises like Bulgarian split squats help address muscle imbalances, which are common when one side of your body is stronger or more dominant. By focusing on one leg at a time, you help correct these imbalances, ensuring a more even strength development.
- Improves Balance, Stability, and Core Strength: Bulgarian split squats aren’t just about your legs—they’re awesome for your core, too. Working on your balance and stability with this move will help improve your overall form for other exercises!
- Adjustable to Target Specific Muscles: The beauty of compound exercises like Bulgarian split squats is their versatility. By adjusting your foot placement, you can emphasize different muscle groups. Moving your front foot farther out can target your glutes, while a closer foot placement places more focus on the quads.
How to Do Bulgarian Split Squat Like A Pro
Bulgarian split squats might look intimidating, but once you get the hang of them, they’re a game-changer for your leg day. They can be a little difficult for some, especially if knee pain is an issue, but using gear like knee sleeves can help give your knees the support and compression they need to push through!
Here’s how to perform Bulgarian split squats in 5 simple steps:
- Position Yourself: Stand about two feet in front of a bench or stable surface (facing away from it) with your feet hip-distance apart.
- Place Your Back Foot on the Bench: Put your right foot on the bench behind you. You can either place the top of your foot on the bench so the ankle hangs off the edge or use the ball of your foot for better balance—try both and find which feels better for you.
- Find the Right Foot Placement: Ensure that your feet are about hip-width apart or slightly wider. If your feet are too close together, balancing will be difficult. Adjust your front foot so that you feel stable and balanced.
- Engage Your Core and Begin Descent: Engage your core, keep your chest high, and breathe deeply. Slowly lower your body by bending your left knee and bringing your right knee down toward the floor. You should feel a stretch in the front of your back leg and your glutes.
- Drive Through Your Front Foot: When your left quad is parallel to the floor, drive through your front foot to return to the starting position. Focus on using your front quad and glute to power back up. Perform 8-10 reps per leg to start.
Mistakes to Avoid When Doing Bulgarian Split Squats
Don’t let these common mistakes hold you back from getting the most out of your Bulgarian split squats...
- Leaning Too Far Forward or Back: Keep your torso upright with a slight lean forward. Too much lean in either direction can mess with your form and hurt your knees. Just a small forward tilt is all you need to hit the sweet spot.
- Back Foot Too Close: Don’t place your back foot directly behind your front one. Keep it about hip-width apart, or even slightly wider, to help with balance and form.
- Placing Your Whole Foot on the Bench: Only the ball of your foot should be on the bench. If you place your entire foot up there, the exercise becomes way too easy. Make it challenging!
- Knee Misalignment: Always make sure your front knee tracks in line with your toes. If your knee starts caving inward, you risk injury and lose the effectiveness of the exercise. Keep it straight!
Modifications and Variations for Bulgarian Split Squats
Once you master the bodyweight version, there are several variations and modifications you can try to either make the exercise easier or more challenging.
For Beginners
Start by mastering the traditional split squat (no bench involved). Once you’re comfortable, elevate your back foot slightly using a lower surface like a riser or a few stacked plates.
To Emphasize Your Glutes
For glute activation, place your front foot slightly farther away from your body. While this may reduce the range of motion, it shifts more load to your glutes, helping to build a stronger posterior chain.
To Emphasize Your Quads
Place your front foot closer to your body to increase the load on your quads. This is a great option if you're looking to focus on quad development.
For a More Challenging Workout
Add free weights once you’ve perfected your bodyweight Bulgarian split squats. Hold dumbbells at your sides, or for a bigger challenge, try a barbell or goblet Bulgarian split squat. You can also progress to single-leg squats for even greater difficulty.
FAQ: Bulgarian Split Squats
What do Bulgarian split squats work?
They primarily target your quads, hamstrings, glutes, and core – while also challenging your balance and stability.
Are Bulgarian split squats effective for building muscle?
Yes! Bulgarian split squats are excellent for building muscle in the legs and improving strength, balance, and stability. The single-leg nature of the exercise helps correct muscle imbalances while maximizing glute and quad activation.
Can Bulgarian split squats replace regular squats?
While Bulgarian split squats are an incredible leg exercise, they should not replace traditional squats. Instead, use them to complement your regular squat routine and target the legs in a different way.
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Step up your squat game and make sure your knees are in good hands with UPPPER Knee Sleeves.