Mastering Bulgarian Split Squats Form, Benefits, and Muscle Activation

Bulgarian split squats also called rear foot–elevated split squats are one of the most effective exercises for strengthening your lower body. This challenging, single-leg move primarily targets the quads and glutes, but it also engages the hamstrings, hip stabilizers, and core muscles. Whether you're looking to build muscle, improve athletic performance, or enhance balance and coordination, Bulgarian split squats deserve a spot in your workout routine.

How to Do a Bulgarian Split Squat

Follow these steps to perform a Bulgarian split squat with proper form:

1. Set up your stance–Stand a few feet in front of a bench, box, or sturdy surface, facing away from it.

2. Position your back foot–Extend one leg behind you and rest the top of your foot on the bench. Keep your front foot hip-width apart or slightly wider to improve balance.

3. Lower into the squat–Lean slightly forward and bend your front knee to lower your hips toward the floor. Your front shin should stay vertical, and your back knee should point downward.

4. Push back up–Drive through your front foot to return to standing. Keep your movement controlled and steady.

5. Repeat–Complete all reps on one leg before switching to the other.

Pro Tip: If you feel off balance, adjust your front foot position until you find a stable stance.

Muscles Worked in a Bulgarian Split Squat

This exercise activates multiple muscle groups in both legs and your core:

1. Quadriceps (Front of Thighs)

The quadriceps which include the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis are the primary movers in a Bulgarian split squat. These muscles stretch as you lower and contract to push you back up.

Even though your back leg is elevated, it still contributes by stabilizing and assisting with the movement.

2. Glutes (Buttocks)

The gluteus maximus is heavily involved in extending your hips at the top of the movement. The gluteus medius, located on the outer side of your hips, helps keep your knee aligned and prevents it from caving inward.

If you want to emphasize glute activation, take a slightly longer step forward before lowering into the squat.

3. Adductor Magnus (Inner Thighs)

This large muscle runs from your pelvis to your knee and assists in stabilizing your hips and pelvis during the movement. It also plays a role in extending the leg as you push back up.

4. Hamstrings (Back of Thighs)

Although the quadriceps are the main movers, the hamstrings work in opposition to help control the descent and assist with balance. They also work with the glutes at the top of the movement to extend the hips.

5. Core Muscles

Your core plays a major role in maintaining balance and spinal stability throughout the Bulgarian split squat. Key muscles engaged include:

• Rectus abdominis and obliques–Help maintain an upright posture.

• Transverse abdominis–Deep core muscle that stabilizes the spine.

• Erector spinae–Keeps the upper body from collapsing forward.

If you want to increase core activation, try holding a dumbbell or kettlebell in a front-loaded position (such as a goblet squat or front rack hold). This forces your core to work harder to maintain proper alignment.

Bulgarian Split Squat vs. Lunges

While Bulgarian split squats may look similar to lunges, they have distinct differences:

• Lunges–Work both legs more evenly and involve more movement.

• Bulgarian split squats–Isolate one leg at a time, allowing for greater strength and stability development on each side.

Because of this single-leg focus, Bulgarian split squats are excellent for correcting muscle imbalances, improving balance, and increasing unilateral leg strength all of which are beneficial for running, jumping, and daily activities.

Final Thoughts

Bulgarian split squats are a must-do for building lower-body strength, stability, and coordination. Whether you perform them bodyweight-only or with added weights, they offer impressive benefits for both beginners and advanced lifters.

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