How to Do Bulgarian Squats
Bulgarian squats, also known as split squats, are a single-leg exercise that targets the quadriceps, glutes, and hamstrings. This exercise requires balance and coordination, making it an excellent choice for improving lower body strength and stability.
Step By Step Guide to Properly Execute Bulgarian Squats
- Starting Position
- Stand a few feet in front of a bench or elevated surface. Extend one leg back and place the top of your foot on the bench. Keep your front foot flat on the ground, ensuring your knee is aligned with your ankle.
- Execution
- Lower your hips toward the ground by bending your front knee. Keep your chest up and core engaged. Ensure your front knee does not extend past your toes.
- Top Position
- Pause briefly at the bottom of the movement, ensuring your back knee is close to the ground without touching it. Your front thigh should be parallel to the floor.
- Lowering Phase
- Press through your front heel to return to the starting position, maintaining balance and control throughout the movement.
Benefits of Bulgarian Squats
- Enhances lower body strength and muscle definition.
- Improves balance and coordination.
- Targets multiple muscle groups, including quadriceps, glutes, and hamstrings.
- Increases flexibility and mobility in the hips and legs.
Common Mistakes to Avoid
- Allowing the front knee to extend past the toes, which can cause strain on the knee joint.
- Losing balance by not engaging the core or positioning the back foot incorrectly.
- Rushing through the movement without maintaining proper form and control.
Follow these steps and tips to master Bulgarian Squats with proper form and efficiency.
FAQ About Bulgarian Squats
8-12 per leg, 3-4 sets. These are intense on the quads and glutes. If you can't do 8 clean reps, lower the rear foot height. Most people start with the foot on a bench but a low step works better for beginners.
About 2 feet out. Your front shin should be roughly vertical at the bottom of the squat. Too close and your knee goes way over your toe. Too far and you get a stretch but lose quad engagement. Adjust until it feels right for your body.
Your rear foot is taking too much weight or your hip flexor is tight. Shift more weight to the front leg and try placing just the top of your rear foot on the bench, not the toes. Adding hip flexor stretches before the exercise helps too.
For single-leg strength, yes. They build the kind of unilateral leg power you need for pistol squats and athletic movements. Regular squats are bilateral and plateau faster with bodyweight. I program Bulgarians as the primary leg exercise for most of my athletes.
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