Bulgarian Split Squat: How-to, Benefits & Variations
The Bulgarian split squat trains each leg independently with rear foot elevated. Strengthens quads, glutes, and corrects leg imbalances.
Bulgarian Split Squat: How-to, Benefits & Variations
One foot behind you on a bench, the other planted in front. Lower down until your back knee nearly touches the floor. Bulgarian split squats are uncomfortable and humbling and wildly effective. They train each leg independently, which means the stronger side cannot compensate for the weaker one. Every imbalance between your left and right hip, quad, and glute shows up immediately. That is precisely why this exercise matters.
Low Impact Hiit 6
Danielle Harrison
How to Do Bulgarian Split Squat
Set up in the starting position for bulgarian split squat. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Think about driving this knee down towards the floor and just letting this front leg bend with the movement."
Complete the full range of motion. "If I'm putting my right leg back first, I'm gonna have the dumbbell in this right hand here."
Return to the starting position with control. Make sure your foot's in a nice, stable position... give yourself a little bit of space.
Sophie Jones adds: "Make sure everything's facing forward... knees, toes, hips, all in a nice straight line."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The bulgarian split squat directly supports this by targeting key muscle groups.
Coach's Tips
"Think about driving this knee down towards the floor and just letting this front leg bend with the movement." - Sophie Jones
Sophie Jones
"If I'm putting my right leg back first, I'm gonna have the dumbbell in this right hand here." - Sophie Jones
Sophie Jones
"Make sure everything's facing forward... knees, toes, hips, all in a nice straight line." - Sophie Jones
Sophie Jones
"Make sure your foot's in a nice, stable position... give yourself a little bit of space." - Sophie Jones
Sophie Jones
"If you're struggling with balance... just give me a split squat." - Danielle Harrison
Danielle Harrison
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The bulgarian split squat loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Bulgarian Split Squats (Right Leg) - Round 1
highBulgarian Split Squats with Hold (Right) (Set 2)
highBenefits
Builds strength
The bulgarian split squat targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The bulgarian split squat directly addresses this.
Requires minimal equipment
No equipment needed. You can do the bulgarian split squat at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the bulgarian split squat with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Sophie Jones warns: "Make sure your foot's in a nice, stable position... give yourself a little bit of space."
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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