Bulgarian Split Squat: Benefits, Daily Uses and How to Start
The Bulgarian split squat is a one-leg squat with your back foot raised on a bench, and it is a must because it builds strength and control in each leg on its own. Most of life happens on one leg at a time, so this is one of the most useful lower body exercises I teach. It is tough, but it does not need heavy weights to work.
Why the Bulgarian split squat is a must
The front leg does most of the work. Your quads (front of the thigh) straighten the knee, your glutes and hamstrings drive the hip, and the small muscles around the hip and ankle work hard to stop you wobbling. Your core also has to keep your trunk upright.
The movement pattern is a single-leg squat, sometimes called a split stance squat. Because each leg works on its own, you cannot let the stronger side quietly do the work like you can in a normal squat. Many of my clients find one leg is noticeably weaker the first time they try it, which is useful information.
It also lets you load the legs hard with lighter weights, which tends to be kinder on the lower back than a heavy barbell on your shoulders.
How it helps in everyday life
Think about how often you use one leg at a time:
Climbing stairs or stepping up onto a bus or kerb.
Walking up the hills around Highgate and Archway.
Getting up from kneeling on one knee, for example after tying a child's shoelace.
Lunging to catch something, or changing direction in football, tennis or running.
Getting in and out of a car with one foot planted.
Stronger, steadier single legs make all of these feel easier and more controlled. If you enjoy running or racket sports, this exercise trains the exact stance you use every time you push off.
What it can help prevent
No exercise can guarantee you stay injury free, but building single-leg strength is linked with several protective benefits:
Knee niggles: stronger quads and glutes can help the knee track well and handle load, which is why split squats often appear in knee programmes.
Falls and trips: balance and leg strength tend to decline with age, and training them is one of the best ways to stay steady on your feet.
Imbalances between sides: working each leg alone can help reduce a big strength gap, which may lower the strain on the stronger side.
Muscle loss with age: the NHS recommends strengthening activities on at least 2 days a week, and leg strength is a big part of staying independent later in life.
Who it suits (and who should be careful)
It suits almost anyone who can already do a basic bodyweight squat and a reverse lunge comfortably. It is especially good for runners, people who find back squats uncomfortable, and anyone who wants better balance.
Be careful if you have current knee, hip or ankle pain, or poor balance. Start with a supported version and keep the range small. If you have pain that does not settle, or a diagnosed condition, check with your GP or a physio before adding it in. My guide to knee strengthening exercises covers gentler starting points.
How to start safely
Master the reverse lunge first, then try a split squat with the back foot on the floor before raising it.
Use a low step or bench, around knee height or lower. Too high a bench pulls on the hip flexors and makes balance harder.
Find your stance: from the bench, step the front foot far enough forward that your front shin stays fairly upright at the bottom.
Lower slowly until the back knee hovers just above the floor, keep your chest tall, then push through the whole front foot to stand.
Start with 2 sets of 6 to 8 reps per leg, bodyweight only, twice a week. Add dumbbells once all reps feel smooth.
Easier version: a split squat with the back foot on the floor, holding a wall or rail for balance.
Harder version: hold dumbbells by your sides or a single dumbbell at your chest, or add a slow three second lowering phase.
For another way to train one leg at a time, try the step-up.
FAQs
Are Bulgarian split squats better than squats?
Not better, just different. Squats let you lift more total weight, while Bulgarian split squats train each leg alone and challenge balance, so most people benefit from having both in their week.
Why are Bulgarian split squats so hard?
One leg is doing most of the work and your balance muscles are working at the same time. They usually get much easier within a few weeks once your body learns the position.
Are Bulgarian split squats bad for your knees?
For most people they are not, and controlled split squats are often used to strengthen the knee. If you feel sharp pain, shorten the range or lower the bench, and get it checked by a physio if it continues.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the Bulgarian split squat into a plan around your body and goals, or see my personal training prices.
