Bulgarian split squat: a complete guide to muscles, variations, mistakes and programming
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Your front leg produces 84% of the force in the Bulgarian split squat, which is why it's so tough and works so well. Step-by-step technique, how to shift the work to your glutes or your quads, the most common mistakes and how to programme it.
In the Bulgarian split squat, your front leg does almost all the work. When a 2022 study measured the force under each foot with two force plates across 715 repetitions, the front foot produced on average 84% of the vertical force, while the back foot barely supported the weight of the leg itself. That's why it's so hard, and that's why it works: with considerably less weight than a barbell back squat, each leg handles almost all the effort on its own.
Here you'll find Bulgarian split squat technique step by step, which muscles it works depending on your position, what the science says compared with the barbell back squat, the most common mistakes, its variations and how to programme it to build strength and muscle.
What is the Bulgarian split squat
It's a static lunge with your back foot resting on a bench or a box. Its full name is the Bulgarian split squat, and it's also called the rear-foot-elevated split squat. Raising your back foot puts most of the weight on your front leg, and the range of motion is deeper than in a normal lunge.
The study by Helme, Emmonds and Low (2022), with 26 trained men, confirmed that it's a genuinely unilateral exercise: on top of the 84% of force coming from the front foot, that percentage rose slightly as the load got heavier, while the force from the back foot didn't change.
Which muscles the Bulgarian split squat works
It mainly works the quadriceps and the gluteus maximus of the front leg, helped by the hamstrings, the adductors and the gluteus medius, which stabilises the hip so your knee doesn't cave inwards.
- Compared with the hip thrust in 20 trained women, in the study by McCurdy and colleagues (2021), the Bulgarian split squat activated the quadriceps (vastus lateralis) more throughout the repetition, 59.4% versus 43.6%, and activated the glutes and hamstrings more in the bottom part of the movement, whereas the hip thrust did so at the top. The authors recommend using both to cover the full range.
- Compared with the two-legged squat at the same relative intensity, a single-leg squat with the back foot supported produced more gluteus medius and hamstring activity, and less quadriceps activity, in 11 female university athletes (McCurdy and colleagues, 2010).
- Leaning your torso forward increases the work of the gluteus maximus and the hamstrings, according to a 2025 study with 21 athletes (Aygun-Polat and colleagues).
| Adjustment | More quadriceps | More glutes and hamstrings |
|---|---|---|
| Torso position | Upright torso | Torso leaning forward |
| Distance between feet | Shorter stride, knee travels over the foot | Longer stride, shin more vertical |
| Range of motion | Lower until your thigh is parallel | Lower as far as you can with control |
The distance between your feet hasn't been studied as precisely as torso position, but it follows the same mechanical logic: the further your knee travels forward, the more your quads work; the more your hip bends, the more your glutes work.
Bulgarian split squat technique step by step
- Set up the bench at knee height, or a bit lower if you lack mobility.
- Find the distance: sit on the edge of the bench, straighten the leg that will go in front and put your foot on the floor, slightly ahead of your knee. That's usually a good starting distance.
- Rest your back foot on the bench with your laces or your toes, whichever feels more stable.
- Lower straight down, as if your hips were in a lift, until your front thigh is at least parallel to the floor and your back knee is close to the floor.
- Keep your front knee aligned with your foot, without letting it cave inwards.
- Drive up through your whole front foot, without pushing off with your back leg.
- Do all your reps on one leg before switching, starting with the weaker one.
The trick to keeping your balance: for the first few weeks, hold on to a rack or a wall with one hand and the dumbbell in the other. Once your technique is stable, move on to two dumbbells.
Common Bulgarian split squat mistakes
| Mistake | What happens | Fix |
|---|---|---|
| Front foot too close | Your heel lifts and your knee suffers | Move your foot further out until you can lower with your heel down |
| Front foot too far away | Your hips don't drop and you overstretch | Bring your foot closer; your back knee should drop under your hip |
| Knee caving inwards | Less glute work and more stress on the knee | Push your knee in line with your second toe |
| Pushing off with the back leg | Takes work away from the leg you're training | Relax your back foot; it's only a support |
| Bench too high | Pulls on the hip and quadriceps of the back leg | Use a bench at knee height or lower |
| Not going low enough | Less range and less stimulus | Lower to parallel or beyond, reducing the weight if needed |
Bulgarian split squat or barbell back squat
It isn't a choice between one and the other. In the study by Speirs and colleagues (2016), 18 rugby players trained for five weeks, two days a week, with either the Bulgarian split squat only or the barbell back squat only. Both groups improved equally in their max on both exercises, the 40-metre sprint and agility.
The biomechanical comparison by Mackey and Riemann (2021), with 20 trained men, adds a useful nuance: both exercises are hip-dominant, but the Bulgarian split squat demands less from the knee and bends it less than the barbell back squat. That's why it can fit in when your knee is bothering you, or when your back doesn't cope well with heavy loads on your shoulders.
| Aspect | Bulgarian split squat | Barbell back squat |
|---|---|---|
| Load on the back | Low, with dumbbells at your sides | High, barbell on your shoulders |
| Balance and stability | More demanding | Less demanding |
| Imbalances between legs | Exposes them and works on them | The stronger leg compensates |
| Equipment | A bench and two dumbbells, or nothing | Barbell, plates and rack |
| Total maximum load | Lower | Higher |
| Strength and sprint gains (Speirs, 2016) | Similar | Similar |
If you already squat, the Bulgarian split squat is an excellent complement; if you can't squat or you train at home, it's a good substitute. You'll find the technique for the other one in the barbell back squat guide.
Bulgarian split squat variations
| Variation | Who it's for | Detail |
|---|---|---|
| Bodyweight | Beginners, home training | Master the technique before adding load |
| With dumbbells | The standard option | Easy to load and to progress |
| With one dumbbell on the opposite side | Anyone wanting more gluteus medius and core work | The uneven load forces you to stabilise your hip |
| With a barbell on your back or in a Smith machine | Advanced lifters looking to go heavy | Less limited by grip, more demanding on balance |
| With your back foot in a suspension strap | Anyone looking for more trunk work | Increases lower-back muscle activation (Aygun-Polat, 2025) |
| With your front foot elevated | Anyone wanting more range | A plate under your front foot lets you go lower |
If you train without a gym, the bodyweight version or one with a loaded backpack is one of the best leg exercises there is; we include it in the no-equipment home workout.
How to programme the Bulgarian split squat
- For hypertrophy: 2-4 sets of 8-15 reps per leg, finishing each set 1-3 reps short of failure. Since you train one leg at a time and overall fatigue is moderate, you can push harder than on a heavy squat; we explain it in when to train to failure.
- For strength: 3-4 sets of 5-8 reps per leg with more load and good technique.
- Rest: 1-2 minutes between legs and 2-3 minutes between full sets.
- Placement: after a main exercise such as the squat or the leg press, or as your main leg exercise if you train at home.
- Progression: when you reach the top of the rep range on every set, increase the load. It's the same old progressive overload.
If you're looking for more exercises to round out leg day, there's a selection in the best leg exercises and in the best glute exercises. The Progrevia generator includes the Bulgarian split squat and its variations based on your level and the equipment you have.
- Helme M, Emmonds S, Low C. Is the rear foot elevated split squat unilateral? An investigation into the kinetic and kinematic demands. Journal of Strength and Conditioning Research. 2022;36(7):1781-1787.
- McCurdy K, Walker J, Kelly C, Polinski M. Hip and knee extensor activation during the hip thrust and rear-foot-elevated split squat in trained females. Journal of Strength and Conditioning Research. 2021;35(5):1201-1207.
- McCurdy K, O'Kelley E, Kutz M, Langford G, Ernest J, Torres M. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. Journal of Sport Rehabilitation. 2010;19(1):57-70.
- Mackey ER, Riemann BL. Biomechanical differences between the Bulgarian split-squat and back squat. International Journal of Exercise Science. 2021;14(1):533-543.
- Speirs DE, Bennett MA, Finn CV, Turner AP. Unilateral vs. bilateral squat training for strength, sprints, and agility in academy rugby players. Journal of Strength and Conditioning Research. 2016;30(2):386-392.
- Aygun-Polat E, Guzel NA, Guruhan S, Polat Y, Karatas N. Targeted muscle activation in Bulgarian split squat variations: effects of trunk position and suspension-based execution. BMC Sports Science, Medicine and Rehabilitation. 2025;17(1):251.
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Frequently asked questions
What muscles does the Bulgarian split squat work?
Mainly the quadriceps and gluteus maximus of the front leg, helped by the hamstrings, the adductors and the gluteus medius. Leaning your torso forward increases the work of the glutes and hamstrings.
Is the Bulgarian split squat better than the barbell back squat?
It's neither better nor worse. In a study with rugby players (Speirs, 2016), five weeks of one or the other improved strength, sprint and agility equally. The Bulgarian split squat puts less load on your back and works each leg separately.
How many sets and reps of Bulgarian split squats should I do?
To build muscle, 2-4 sets of 8-15 reps per leg, finishing close to failure. For strength, 3-4 sets of 5-8 reps with more load.
How high should the bench be?
Roughly knee height. If you feel a strong pull in the hip or the quadriceps of your back leg, use a lower support.
Why does my knee hurt during the Bulgarian split squat?
It's usually because your front foot is too close, your heel lifts or your knee caves inwards. Move your foot further out, keep your whole foot on the floor and keep your knee aligned with your foot. If the pain persists, see a professional.
Informational content based on the available scientific evidence: it does not replace advice from a healthcare professional. If you have an injury or a medical condition, or are pregnant, check with one before changing your training or diet.
