The Bulgarian split squat is simply a 1-legged squat with the rear foot elevated on a bench, split squat roller, or similar. It’s a simple but effective exercise to improve leg and hip strength and stability and to help achieve and maintain strength and mobility symmetry.
 
The position of the front foot can be adjusted to change the emphasis of the exercise—farther forward will challenge the posterior chain more, and closer will challenge the quad more. Also, the more the balance is moved toward the front foot, the less the rear leg hip flexor will contribute. Choose the position and balance based on the desired effects.
 
Place the front foot about 3 foot-lengths in front of the rear foot support, and place the top of your rear foot on the support so that the shin can move freely.
 
At a controlled speed, bend at the knee to lower yourself until the rear knee lightly contacts the floor without resting on it, then stand again by pushing through the whole foot. Maintain the position of the front knee over the foot—don’t let it move inward or outward.
 
Perform the total number of reps on one leg before switching to the other leg.
 
Purpose
The Bulgarian split squat can be used as a supplemental leg exercise to help balance weakness in one leg or hip, build better glute strength and hip stability, strengthen and mobilize the hip flexors (in the rear leg) or as an exercise for hypertrophy.
 
Programming
Sets of 8-15 reps are most often appropriate with weight that allows a smooth movement and no crashing into the bottom position. Sets of 3-6 reps can be used to elicit more of a strength effect if the athlete has adequate control of the position.
 
Variations
The Bulgarian split squat can be loaded with any implement, from a barbell behind the neck or in the clean rack positions, single or double dumbbells or kettlebells held at the sides, on the shoulders or overhead, to a sandbag on the back or one shoulder.