Bulgarian split squat: how to do it right and what it trains

The Bulgarian split squat is a squat on one leg. You rest your back foot on a bench behind you and lower yourself slowly over your front leg. It trains your thighs, your glutes and your balance, one side at a time.

It looks simple. But once you've done a proper set, you know: this one's tough. Below I'll explain how to set it up, which muscles you're working and which mistakes are worth avoiding.

Updated: 2026-11-05

What is the Bulgarian split squat?

You stand in a kind of lunge position. Your front foot is on the floor. The top of your back foot rests on a bench, a box or something similar. Then you lower straight down and push yourself back up. You'll also hear it called the Bulgarian squat or the rear-foot elevated split squat. That simply means a split squat with your back foot raised.

So how's it different from a regular split squat? There, both feet stay on the floor. In a lunge you step forwards or backwards every rep. With the Bulgarian split squat you stay put and your back foot is higher. That puts more of the work on your front leg. Want to see more of the movements you'll learn with us? Have a look at our CrossFit exercises.

Why bother with this exercise? Because you train each leg on its own. If one side is stronger than the other, you'll notice straight away. You also build a stable hip and better balance. You need that every day, on the stairs, on your bike or when you pick something up.

Which muscles does it train?

Your front leg does most of the work. But more muscles join in than you'd think.

Muscle	Where is it?	What does it do here?
Quadriceps	Front of your thigh	Straightens your knee as you come up
Glutes	Your bum	Extend your hip and drive you up
Hamstrings	Back of your thigh	Help extend your hip
Gluteus medius	Side of your bum	Keeps your hip and knee in line so you don't wobble
Adductors	Inner thigh	Help keep your leg stable
Core	Stomach and lower back	Keeps your upper body solid
Hip flexor	Front of the hip on your back leg	Gets stretched and stronger

Want to hit your quads more, or your glutes more? You control that with your stance. Put your front foot further from the bench and your glutes and hamstrings work harder. Stand closer to the bench and more of the work goes to your quads. Your upper body follows naturally: in a long stance you tip forward a little from the hip, in a short stance you stay more upright.

Bulgarian split squat form, step by step

The basics are the same as a regular squat: neutral back, weight spread over your whole foot and your knee in line with your toes. You're just doing it on one leg now.

Pick your bench. My advice: start with a bench around knee height, or a bit lower. Too high makes it hard on the hip of your back leg.
Place your front foot. A good starting point is about three foot lengths in front of the bench. Then adjust until it feels right.
Rest your back foot on the bench. Put the top of your foot (your laces) on it. That lets your lower leg move freely.
Shift your weight onto your front foot. Your back leg is mainly there for balance. Your front leg does the work.
Lower yourself slowly. Go as deep as you can while staying in control. Lightly tap your back knee to the floor, but don't rest on it.
Push yourself up. Drive your whole front foot into the floor. Keep your knee over your foot, not caving in or drifting out.
Finish your set. Do all your reps on one leg, then switch.

Got knee, hip or back problems? If you're unsure, check with your doctor or physio first. A coach can then adapt the exercise for you, but we don't take over the role of the person treating you.

Common mistakes

Stance too short. Your heel lifts and your knee takes a lot of strain. Move your front foot a bit further forward.
Stance too long. You overstretch the hip of your back leg and lose your balance. Come a little closer to the bench.
Your knee caves in. This tends to happen when you get tired. Push your knee out over your toes on purpose and pick a lighter weight.
Your back leg does the work. Does your back leg feel heavier than your front one? Shift your weight further forward.
Collapsing at the bottom. Dropping down fast or resting on your knee? Then the weight's too heavy. You should be able to move smoothly and under control.
Adding weight too soon. Technique first, then weight. Simple as that.

And that old rule that your knee must never go past your toes? It doesn't really hold here. In a shorter stance your knee actually travels further forward. That's how you put more focus on your quads on purpose. That's fine, as long as your heel stays down and your knee stays over your foot.

Variations and how to build up

You can make the exercise easier or harder. Always start with just your bodyweight. Even without any weight, it's already a challenge.

Variation	How	Who it's for
Split squat	Both feet on the floor, no bench	An easier start, to learn the movement
Bodyweight	Back foot on the bench, no weight	Your first step with the bench
Dumbbell Bulgarian split squat	A dumbbell or kettlebell in each hand, by your sides	Once you've got the movement under control
With a barbell	Bar on your back or across the front of your shoulders	When you want to go heavier and your balance is solid
With a band	A band pulls your knee in or out	Extra work for the side of your hip or your inner thigh
Pistol	A squat on one leg, with no support behind you	A next step once you're strong and mobile

How many sets and reps? That depends on what you're after. My advice for your first time: two sets of eight per leg, no weight. Then build from there.

Goal	Reps per set	Weight
Building muscle	8 to 15	Heavy enough, but you still move smoothly
Getting stronger	3 to 6	Heavier, only if you can hold good form
As extra work after training	2 to 4 sets of 6 to 12	Lower slowly, controlled pace

Expect sore legs. This exercise is known for making itself felt for a few days afterwards. Start light, with just a few sets.

How it fits into your training

The Bulgarian split squat is an addition, not a replacement for the regular squat. You usually do it after the main part of your session, as extra work for your legs. Stuck on your squat and not making progress? A few weeks of mostly single-leg work can help you move forward again. Think lunges, pistols and this exercise, with sensible weight and good technique.

With us, you don't need to write your own programme or figure out which weight to grab. The session's ready when you walk in and a coach keeps an eye on you. Every exercise gets scaled: not pointlessly easy, but right for you and safe. Mainly want to get stronger? Then take a look at strength training in Amsterdam East.

Rather just try it first? Come and do two weeks of unlimited training. You'll find out soon enough whether it suits you.

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Frequently asked questions

How high should the bench be?

Start with a bench around knee height, or slightly lower. If the hip of your back leg feels very tight or you lose your balance, go lower. What matters is that you can lower yourself slowly and deeply.

Dumbbells or a barbell?

Start with dumbbells or kettlebells by your sides. They're easy to put down if you lose your balance. A barbell only makes sense once you've mastered the movement and want to go heavier.

Does the Bulgarian split squat work the side of your hip too?

Yes. The side of your glute keeps your hip and knee in line during the exercise. Want extra focus there? Use a band that gently pulls your knee inwards while you push back against it.

Is the Bulgarian split squat better than a regular squat?

Not better, just different. You train each leg separately and work on your balance. See it as an addition to the regular squat, not a replacement.

Should women do it differently?

No. The technique is the same for everyone. What you can adjust is your stance, depending on whether you want to work your glutes or your quads more. More on that in strength training for women.

Do I put my laces or my toes on the bench?

Put the top of your foot on the bench, so your laces. That lets your lower leg move freely. If standing on your toes feels more stable for you, go ahead and try it. As long as your front leg does the work.

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