Bulgarian split squats are a lower body exercise. You do them by standing with one foot behind you on a bench and lowering your body into a squat. The front leg does most of the work. This exercise is popular because it builds strength, balance, and stability using just your bodyweight or with added weights such as dumbbells.
Bulgarian split squats are popular because they work many muscles at once, help correct muscle imbalances, and do not need much equipment. Many athletes and fitness experts love this exercise for building strong legs and improving balance. It is also easy to adjust for beginners or advanced users.
This exercise focuses mainly on three muscle groups in your legs:
While the main muscles do most of the work, other muscles also help:
During Bulgarian split squats, expect to feel the burn mainly in your front thigh and glutes of the leading leg. Your back leg will stretch a bit, and you’ll notice your core working to help you balance.
Bulgarian split squats work one leg at a time (unilateral). This helps fix muscle imbalances since both sides of your body work equally. It can make you stronger and more balanced.
This exercise puts less pressure on your back than traditional squats. With good form, it is easier on your knees and spine, making it a safer choice for many people.
Split squats train your balance and coordination. This translates into better athletic performance and stronger, more stable muscles for everyday activities like walking, climbing stairs, or playing sports.