10+ Best Bulgarian Split Squat Progressions
The Bulgarian split squat is a much-hated, well-respected single-leg exercise. Bulgarian split squats work the quadriceps and hamstrings (upper thighs), glutes, and core muscles to various degrees depending on how you hold the weight. Sometimes simply called the Bulgarian squat, it is one of the hardest leg exercises you can do. Below are various variations to consider based on your fitness goals.
Single Leg Balance and Strength
Before you attempt the Bulgarian split squat, you should have good single-leg balance. I recommend acing this checklist before continuing to Bulgarians:
- Comfortably stand on one leg for 30 seconds.
- 20 split-stance squats on each leg
- 20 rear lunges on each leg
Assisted Bulgarian Split Squat
This progressive step toward the Bulgarian split squat allows you to focus on your positioning and learning good form. Starting position:
- Move a weight bench so that its side is centered in front of an immovable object - ballet barre, barbell on a rack, etc.
- Place a weight plate or other durable object on a weight bench for a later step.
- Sit on the side of the bench.
- Without moving your hips, fully extend one leg out in front of you.
- Without moving that extended foot, stand up.
- Hold on to your support object.
- Place the object from step two directly in front of your foot to mark your starting point.
- Place the top of your back foot on the bench, not just your toes. Focus on your lateral balance while you're supported.
- Lower yourself as low as possible and rise up. Try to stop just before that back knee touches the floor.
- After ten reps, repeat step 4 and afterwards on the other leg.
You can get more stability with an adjustable bench. Sit centered on the gap between the seat pad and back pad. Do everything else the same but place your foot in the gap. If that feels too loose, incline the bench (and decline the seat pad separately if necessary). This also forces your foot to slide into the same spot.
Some gyms have a Bulgarian split squat stand. It's simply a small stand with a rounded pad. It may be more comfortable than the bench, especially if you add weight to the exercise.
Bodyweight Bulgarian Split Squat
Once you learn the movement, progress to unsupported bodyweight Bulgarians. The setup is the same, excluding the support object. Focus on keeping your balance throughout each rep.
The video below demonstrates foot placement.
Dumbbell Bulgarian Split Squat
There are various ways to do dumbbell Bulgarian split squats:
- Dumbbell in each hand by the side, best for simply adding weight
- One dumbbell held with both hands by your chest (like a goblet squat), sometimes preferable for balance
- One dumbbell held on the same side as the working leg (front leg) for more glute focus
- One dumbbell held on the contralateral (opposite side) of the working leg, emphasizing deep core muscles
Using kettlebells instead may make balancing during the exercise more challenging. You must decide whether that's beneficial for your training goals.
The video below gives a great demonstration of these.
Barbell Bulgarian Split Squat
Bulgarian split squats with a barbell are best for using heavy weight and negating grip strength fatigue. These are best done in a power rack or squat rack. The safety bars or straps can catch the bar if you lose your balance or need to bail out of the lift, without injuring your back leg.
If you're using a smith machine, you might try using a band around the non-working leg, preventing it from helping at all. I only recommend experienced lifters try this.
Hammer Strength Ground Base / Multi-Squat Bulgarian Split Squat
The Hammer Strength Ground Base Multi-Squat machine is an unorthodox thing. Using it for Bulgarian split squats allows you to use higher weight without worrying about balance. You'll need good grip strength or wrist wraps if you go up in weight.
TRX Bulgarian Split Squat
The TRX Bulgarian split squat is a major challenge balance. It's probably one of the hardest bodyweight leg exercises for balance that doesn't require extreme flexibility. It's definitely one of the most difficult leg exercises with a TRX suspension system. This niche exercise is worth keeping in mind if you want alternative exercises to TRX pistol squats for a TRX circuit.
Want more. Check out my listacle of challenging leg and glute exercises.
Enjoy.
