Bodyweight Bulgarian Split Squat

Bodyweight Bulgarian split squats are a fantastic exercise for improving balance, strength, and muscle definition. They target the quads, glutes, hamstrings, and hip adductors. This unilateral movement also challenges core stability and coordination.

In this guide, we’ll break down the proper form for Bulgarian split squats to help you perform them effectively. You’ll learn how to integrate this versatile exercise into your workouts and understand why specific muscles are activated.

How To Do

  1. Stand a few feet in front of a bench or elevated surface, with your back to it.
  2. Put your hands on your hips. Place the top of your left foot on the bench.
  3. Stand tall with your right foot flat on the ground, core engaged, and chest lifted.
  4. Inhale as you bend your right knee, lowering your body until your right thigh is parallel to the ground. Your back knee should hover just above the floor.
  5. Keep your front knee aligned over your ankle, not extending past your toes.
  6. Pause briefly at the bottom.
  7. Exhale as you press through your right heel, extending your leg back to the starting position.
  8. Switch legs and repeat.

Tips From Expert

  • Ensure you keep your torso and chest up throughout the exercise. Your head and hips should remain in a forward position at all times.
  • Bring your working leg out to ensure a normal range of motion. Avoid leaning too far forward or backward.
  • Lower your thigh until it's parallel to the ground. Your other leg should travel back at a 45-degree angle.
  • Your front knee should track over your front foot at all times. Avoid letting your knees cave in by maintaining this stable movement pattern.
  • Inhale and engage your core before you lower into the squat position. Exhale as you extend your knee to the starting position.

Optimal Sets and Reps

Here's some guidance on the ideal sets and reps depending on your training goal.

Training Type Sets Reps
Strength Training 3–5 3–5
Hypertrophy 3–4 8–12
Endurance Training 2–3 15+
Power Training 3–5 3–5 (Explosive)
Optimal Sets & Reps of Bodyweight Bulgarian Split Squat

How to Put in Your Workout Split

Bodyweight Bulgarian split squats are a versatile lower-body exercise for strength and balance. They can be adapted to suit any workout split. Can’t decide how to program your training? Check out your options for a 4-day workout split.

  • Push/Pull Split — Include Bulgarian split squats on your push days. Pair them with a variety of push exercises, like bench presses, push-ups, and leg presses. This will engage the whole body in a push workout.
  • Upper/Lower Body Split — Add Bulgarian split squats to your lower-body workouts. First, use a compound exercise such as deadlifts as your primary exercise. Then, pair the split squats with exercises that target the calves and abductors, like calf raises and cable abductor kicks. It’s important to target all muscles during your leg workouts.
  • Full-Body Split — Incorporate Bulgarian split squats in 2–3 full-body sessions weekly. Combine them with upper-body exercises for training that addresses the entire body. If you want the whole workout to use bodyweight resistance, push-ups and pull-ups are great options.

Bodyweight Bulgarian split squats rely on bodyweight resistance instead of equipment. However, if you want to increase the challenge, you can utilize added weight. Options include holding a dumbbell in each hand, resting a barbell across your shoulders, or wearing a weighted vest.

You may notice strength differences between your dominant and non-dominant leg when using added weight. This may mean you need to use different weights for each side.

Primary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Quadriceps

The quadriceps, also known as the quads, are at the front of the thigh and consist of four muscles. During the split squat, they are responsible for straightening the knee as you push up from the squat position.

Maximum voluntary isometric contraction is the greatest activation a muscle can produce. This exercise targets the entire quad group, with particular emphasis on the vastus medialis, which supports knee stability. Its peak activation rate is 82% of MVIC during Bulgarian split squats.

Engaging the quadriceps enhances leg strength and stability, making daily activities easier. The deeper range of motion further activates the quadriceps, especially when the front thigh reaches parallel with the ground. This is ideal for improving muscle endurance and growth, leading to stronger and more defined quads.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Gluteus

The gluteus muscles, also known as the glutes, include the gluteus maximus, medius, and minimus. They extend (straighten) and stabilize the hip during the movement.

The gluteus maximus drives the upward phase, helping to extend the hip and lift the body. Its average activation rate is about 70% of MVIC during split squats. The gluteus medius and minimus play a crucial role in maintaining balance, especially in a single-leg stance.

Strong glutes support good posture, better performance in other lower-body exercises, and reduce the risk of injury. If you want to improve your glute strength, try incorporating more gluteus medius exercises into your workouts.

Hamstrings

The hamstrings are at the back of your thigh and include the biceps femoris, semitendinosus, and semimembranosus. They help flex (bend) the knee and extend the hip, especially during the lowering phase of the Bulgarian split squats.

The front foot placement of split squats has a big impact on hamstring engagement, especially the bicep femoris. The activation rate when the foot distance from the bench is half the leg length is 58% of MVIC. On the other hand, it is 78% of MVIC when the distance is 120% of the leg length. However, choosing a position that allows you to maintain the correct form is important.

Hip Adductors

Four hip adductors are situated on the inner thigh: the adductor longus, adductor brevis, adductor magnus, and gracilis. These assist in stabilizing the body during Bulgarian split squats.

Strengthening the adductors helps with body alignment, essential for injury prevention. It also contributes to improved performance in lateral movements, like side lunges or sports that require quick directional changes.

Erector Spinae

The erector spinae muscles run along your spine and play a key role in maintaining proper posture during Bulgarian split squats. They help keep your back straight and prevent excessive forward leaning. Engaging the erector spinae supports the stability of the upper body, especially when lowering and rising.

Strengthening these muscles is essential for overall core stability and reducing the risk of lower back strain. Proper engagement of the erector spinae contributes to improved posture in daily life.

Equipment

Flat Bench Without Rack

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Bodyweight Squat

High Knees

Standing Quadricep Stretch

Burpees

Jumping Jacks

Lunges

Side Lunge

Jump Squat

Jogging

Jump Rope

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Squat To Overhead Press

Barbell Squat

Dumbbell Lunge

Front Squat

Dumbbell Split Squat

Dumbbell Walking Lunge

Leg Extension Machine

Dumbbell Bulgarian Split Squat

Leg Press

Who Should Do?

Home Workout Enthusiasts

Bodyweight Bulgarian split squats are ideal for individuals training at home, as they require minimal space and no special equipment. Using only body weight, they help build lower-body strength, balance, and coordination. All you need is a chair or bench for your back leg to rest on.

By incorporating this exercise into your routine, you’ll find everyday activities become easier. Examples include standing up, lifting heavy objects, walking up stairs, and yard work. Strengthening your legs and improving stability reduces your risk of injury during daily tasks and helps you move more confidently.

People Looking To Improve Balance and Stability

The bodyweight Bulgarian split squat is perfect for individuals focused on improving balance and stability. This exercise involves a single-leg movement, which challenges coordination and engages stabilizing muscles. 

It strengthens the glutes, quadriceps, hamstrings, and core, all of which are essential for maintaining balance. They are particularly effective for those wanting to prevent falls, improve posture, or enhance performance in sports.

Athletes And Runners

Bulgarian split squats are an excellent exercise for athletes and runners aiming to improve lower-body power and performance. They strengthen the quadriceps, hamstrings, glutes, and stabilizing muscles, crucial for sprinting, jumping, and change-of-direction movements. 

Single-leg training can help to identify and correct muscular imbalances between legs, decreasing the risk of injury during sports. Runners can use Bulgarian split squats to improve stride power and coordination.

Who Should Not Do?

Individuals With Limited Hip Mobility

Bodyweight Bulgarian split squats require hip mobility to perform the movement with proper form and depth. Individuals with restricted hip mobility may struggle to achieve a full range of motion, leading to compensations and increased injury risk. Tight hip flexors or limited hip extension can cause poor posture, excessive forward lean, or discomfort during the exercise. 

Those with limited hip mobility should start with mobility exercises like hip flexor stretches or hip bridges to improve flexibility. Developing sufficient hip mobility first will make Bulgarian split squats safer and more effective.

People With Knee Pain

Bulgarian split squats place considerable pressure on the front knee, making it unsuitable for people with knee pain or injuries. The deep knee bend can exacerbate existing pain or cause discomfort, particularly for those with conditions like patellar tendinitis or arthritis. 

If experiencing knee issues, opt for alternative lower-body exercises with reduced knee strain, such as glute bridges or seated leg presses. Consult your doctor to identify safe exercises that align with your current capabilities. 

Beginners Without Lower-Body Strength

Bulgarian split squats are challenging and require a certain level of lower-body strength and stability. Beginners without sufficient leg strength might find it difficult to control their movements, leading to poor form. This can increase the risk of muscle strains, joint stress, or falls. 

Instead, beginners should focus on building foundational lower-body strength with basic exercises, such as bodyweight squats or stationary lunges. Once strength and confidence are established, progress to Bulgarian split squats. 

Benefits Of The Exercise

Strengthens Muscles

Bodyweight Bulgarian split squats effectively target major lower-body muscles, including the quadriceps, glutes, and hamstrings. The single-leg movement requires increased muscle activation, improving leg strength over time. 

Engaging stabilizing muscles further builds functional strength, making this exercise ideal for developing lower-body power. Regular practice strengthens not only the legs but also the core, supporting overall stability and reducing the risk of injury. 

Enhances Flexibility And Mobility

The split squat requires a deep range of motion, improving hip, knee, and ankle mobility. It also stretches the hip flexors of the rear leg, leading to greater flexibility and reducing tightness. Regularly performing this exercise enhances the flexibility of both the working and supporting muscles. 

Increased hip mobility benefits athletic performance and improves movement quality in daily activities. Good flexibility also reduces the risk of injuries related to tight muscles and restricted joint movement.

Improves Body Symmetry

Bulgarian split squats train each leg independently, helping correct muscular imbalances between the left and right sides. The single-leg focus ensures that both legs develop equal strength, enhancing overall symmetry. 

Correcting imbalances is crucial for reducing injury risk and improving performance in bilateral exercises like squats or deadlifts. Balanced muscle development also promotes better posture and body alignment, which positively affects athletic performance and day-to-day life.

Frequently Asked Questions

Do bodyweight Bulgarian split squats work?

Yes, bodyweight Bulgarian split squats effectively strengthen the quadriceps, glutes, and hamstrings while also improving balance, core stability, and flexibility.

Can I do Bulgarian split squats without weights?

Absolutely. Bodyweight Bulgarian split squats are highly effective without weights and provide excellent strength, mobility, and balance benefits.

How many reps of bodyweight Bulgarian split squats?

Start with 2–3 sets of 4–8 reps per leg. For better results, focus on form before increasing repetitions.

Is it OK to do bodyweight Bulgarian split squats every day?

Performing the same exercises every day doesn’t allow sufficient recovery time. The time needed depends on the intensity of your workouts. On average, it takes 48–72 hours for muscles to recover, therefore, you should train this exercise 2–3 times per week.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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