The Bulgarian Split Squat Exercise: Strengthen Your Legs

The Bulgarian Split Squat Exercise
Image Credit: Men’s Health (see video below)

If you’re on the hunt for an effective workout that can give your glutes, hamstrings, and lower back the tone and strength you desire, the Bulgarian split squat exercise might be just what you need!

In this article, we’ll dive into the benefits of this exercise, the body parts it targets, the equipment you’ll need, how to do it correctly, common mistakes to avoid, and why you should include it in your workout routine.

Let’s get started and have some fun!

Benefits of the Bulgarian Split Squat Exercise

The Bulgarian split squat exercise is a great way to build strength in your lower body muscles. By focusing on these muscles, it can help improve your posture and reduce your risk of injury.

It can also increase your overall athletic performance by improving your balance, stability, and mobility. So, get ready to squat your way to a stronger lower body!

What Body Parts are Impacted by the Bulgarian Split Squat Exercise?

This exercise primarily targets your glutes, hamstrings, and quadriceps.

By engaging all of these muscles at once, this exercise can provide a full-body workout that can help to improve your overall fitness level. So, let’s get ready to squat our way to a fitter and stronger you!

Equipment You Need to do the Bulgarian Split Squat Exercise

To perform this exercise, you will need a bench, step, or platform to elevate your back foot. You’ll also want to wear comfortable workout clothes and proper footwear. And don’t forget to bring your A-game because this exercise is no joke!

Steps for Doing the Bulgarian Split Squat Exercise

Step 1: Stand facing away from the bench, step, or platform, and place the top of your back foot on it.

Step 2: Take a step forward with your other foot and lower your body down until your back knee is almost touching the ground.

Step 3: Pause briefly before pushing yourself back up to the starting position.

Step 4: Repeat for 8 – 12 repetitions on each leg or until you feel the burn.

The video below shows how to complete this exercise, so let’s get squatting!

Mistakes to Avoid

To get the most out of this exercise, it’s essential to avoid common mistakes that can lead to injury and reduce the effectiveness of the exercise. Here are some mistakes to avoid:

Letting your front knee go past your toes: Keep your front knee in line with your ankle to avoid straining your knee.

Letting your back foot slip: Make sure your back foot is stable on the bench, step, or platform to avoid losing your balance.

Not keeping your core engaged: Keep your core engaged throughout the movement to avoid straining your lower back.


The Bulgarian split squat exercise is a fantastic way to build lower body strength and improve your overall fitness level. So, grab a bench, step, or platform and start squatting your way to a stronger, healthier you!

And if you want to switch things up, give the TRX back row exercise a try. It’s a great way to target your back muscles and improve your posture!

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