I think we can safely give the Bulgarian Split Squat the crown of love-hate exercises. There's no pain like it in the gym. But still, it's the kind of pain that we love, and just like that toxic ex, we always end up going back to them. They obviously do something if we can feel them working and most of us (kind of) enjoy doing them. So why is this the case? Let's get into it.
What Are Bulgarian Split Squats?
Technically, Bulgarian Split Squats are called Rear-foot Elevated Split Squats, which is actually much less of a mouthful if you just call them RFESS for short. Essentially, you elevate one foot back onto a low pad or bench behind you for balance (laces facing down), then squat up and down on the standing leg.
You can hold one dumbbell at your chest in a 'Goblet' position.
You can hold two dumbells by your side in a 'Suitcase' position.
You can put a barbell on your back.
You can put a safety bar on your back (and hold the squat rack for balance).
You can even use a smith machine or plate-loaded shrug machine.
Even more so, if you find them that painful, you can start without the weight.
What Muscles Do Bulgarian Split Squats Work?
Bulgarian Split Squats primarily work your quadriceps and glutes.
Your hips move back, providing a really good stretch on the glutes - following this stretch, you call upon your glutes to extend your hips and stand back up. Bulgarian Split Squats can have anywhere from 70-85% of total force coming through the front leg depending on how high your rear-foot platform is and how heavy you go (Helme et al., 2022). That’s why the glute and groin area is usually where you feel DOMS a day or two after doing Bulgarian Split Squats.
Even though these are the primary Bulgarian Split Squat muscles worked, they do still activate the hamstrings (DeForest et al., 2014), though, in my opinion, the quadriceps and glutes do too much work for the hamstrings to work like they would in a Romanian Deadlift or Hamstring Curl.
The Benefits Of Bulgarian Split Squats
The benefits of Bulgarian Split Squats are of course that you will grow glutes that look great in Vital Shorts. Don’t worry guys, they will also help your quads fill out those 5 inch shorts.
Now don’t get me wrong, if you load up Bulgarian Split Squats, the knees will have a lot of work to do. But, since they require such strong hip extension, they are also really good for athletes who want to possess lots of force from the hips when sprinting and jumping.
A key benefit for me is that when you want to really target one leg at a time with single-leg training, you usually lose your stability and find it hard to go heavy. Because you have the support of your rear foot, you can load up Bulgarian Split Squats and get the best of both worlds. This can of course also expose but improve your stability on one leg and strength symmetry between legs.
Split Squats Vs Bulgarian Split Squats: What's The Difference?
The main difference between Split Squats and Bulgarian Split Squats is that, unlike a Bulgarian Split Squat, your rear foot isn't elevated in a Spilt Squat. This means you will have more load going through the rear leg, making it less of a unilateral exercise. You will also balance a little easier, however, may find it slightly more uncomfortable on the rear foot or ankle - especially if you go heavy.
For this reason, I don't tend to use Split Squats in my own, or my clients' programs unless there's a very specific reason: this could be something as specific as someone having back pain or weak hips. In this instance, you'd want to ensure that they can stack their rear knee, hips, back and shoulders for a healthy Split Squat.
How To Do A Bulgarian Split Squat
The fun part for me, providing you with the tips to master your Bulgarian Split Squat!
Before you get started, you'll need a few pieces of equipment to perform a Bulgarian Split Squat:
Bench, or plyometric box to rest your rear foot on.
Dumbbell or kettlebell to use as resistance.
How To Set Up For A Bulgarian Split Squat:
I like to take my shoes off if it's safe to do so, to improve my balance.
Set your bench or box up so that it's level to the middle of your knee when standing.
Stand a few feet in front of the box. From here, place your rear foot (laces facing down), on the bench.
Trial a few repetitions to find the ideal foot positioning for your front leg: when at the bottom of your split squat, the knee of your back leg should rest just behind your hips.
Put something in line with your toes so that you don't forget this position.
If you're struggling with your balance, fix your eyes on something in front of you.
Coaching cues on how to do a Bulgarian Split Squat:
Keep your front foot flat with your weight spread across your whole foot.
Keep your rear foot soft and relaxed, with your laces facing down on the bench or box.
Split squat down until your rear knee is just touching the floor.
Drive through the heel in your front foot - pushing it into the floor - to stand back up.
. . .
Tips To Hit Your Glutes Even Harder Through Your Bulgarian Split Squats:
Lean forward slightly with your torso.
Drive through your heel on your working leg as you stand back up.
Perform your Bulgarian Split Squat with your front foot elevated (ie. front foot on a plate), to increase the range of motion.
. . .
5 Bulgarian Split Squat Alternatives
Split Squats
The most similar movement to a rear-foot elevated Split Squat, without the benefits we discussed above. You can also use a plate to elevate the front foot here and increase the range of motion demands at the hip and knee. Try and focus on driving straight up through the front foot rather than ‘sawing’ backwards and forwards.
Reverse Lunges
I prefer these to Split Squats as you can focus on keeping your front leg ‘heavy’ and delaying how much load your leg takes as you step backwards. Because of this, your rear foot also doesn’t have to consistently take some of the load, which is what can make Split Squats feel uncomfortable. The main difference between a Reverse Lunge and a Split Squat is that the feet usually move during a lunge, whereas you’re fixed in place when you perform a Split Squat.
Weighted Step-Ups
I really like these Weighted Step-ups. Your front foot is fixed and you lean forward to load up the front leg. If your platform is high enough, you get an even bigger stretch on the glutes versus Bulgarian Split Squats. Step up with lots of intent and then ‘fight the fall’ back down as slowly as you can.
Single-Leg Leg Press
With a Single-leg Leg Press, we can maximise stability and really load up one leg. To target your quads more, keep your foot at the bottom of the pad and focus on bringing your knee to your chest. To target your glutes more, keep your foot higher up the pad and focus on driving through your heel.
Single-Leg Box Squat
Here, we get further away from the movement similarity of a Bulgarian Split Squat and also the stability to load up (the weight) like you can in a Split Squat. The only similarity remaining in this Bulgarian Split Squat alternative is that you get a true single-leg exercise, as you do in the Single-leg Leg Press. However, the range of motion is limited to 90 degrees unless you use a box that is lower than a bench.
Final Thoughts:
You've just read everything you need to know about Bulgarian Split Squats. You also have 5 exercises that you can rotate them out for in your program when you want to switch things up.
But, before you do that, it's time to go to the gym and implement what you've just learned. Who knows, maybe you'll end up loving Bulgarian Split Squats a bit more and hating them a little less!
WRITTEN BY: ANDREW HYDE
Andy has a BSc (Hons) in Exercise Science and an MSc in Strength & Conditioning. He has worked with Leeds United, Science for Sport, the NHS and more. Andy works privately with elite football players and gymgoers who want to improve their performance, fitness, and body composition.
References:
Helme, M., Emmonds, S. and Low, C., 2022. Is the rear foot elevated split squat unilateral? An investigation into the kinetic and kinematic demands. Journal of strength and conditioning research, 36(7), pp.1781-1787.
Mackey, E.R. and Riemann, B.L., 2021. Biomechanical differences between the Bulgarian split-squat and back squat. International journal of exercise science, 14(1), p.533.
