Bulgarian Split Squat: The Ultimate Leg Exercise For Women Of All Fitness Levels

Unlock the potential of your leg training with the ultimate leg exercise for women of all fitness levels — the Bulgarian split squat!

The Bulgarian split squat targets your legs and glutes, making it a game-changer for those seeking to amplify their workout routines.

Learning to do the Bulgarian split squat properly will give you these benefits:

Enhanced lower body muscle and strength.
Lower weights produce the same result as heavier-weighted standard squats — heavier weights will multiply the effects.
Boosts flexibility in your hips.
Improves your core strength, balance, agility, and lower body mobility.
A lighter weight means reducing the risk of injury.
Can help to push you through weight-lifting plateaus as a weaker leg is forced to strengthen.

Learn how the Bulgarian split squat can be modified depending on your level and target muscles!

Bulgarian Split Squat: A Step-By-Step Guide

Step 1: Stand with your feet shoulder-width apart. Your back should be straight, with a box or bench behind you. It’s a good idea to place a pad on the floor in front of the bench; this will absorb shock and prevent an impact injury.
Step 2: Lift one foot and move it behind you until it rests on the bench or box. The top of your foot needs to be comfortable on the box.
Step 3: Hold your weight and slowly lower your body towards the ground. Your back knee should touch the pad on the floor, but it shouldn’t take your weight.  It is important to keep your back straight and your torso tight while you do this. Your front thigh should be parallel to the floor.
Step 4: Hold the pose for a second, then slowly push yourself back into the starting position.
Step 5: Repeat! The aim is to do 3 sets of 8-10 reps. But be warned, these will burn. You may need to start smaller and work your way up.

Pro Tips

Make sure the bench or box is positioned correctly. If you are too close to it, then you will work your quads harder, but you may also feel pain in your knees. Stand too far away, and you may feel pain in your groin or hip. A stretching feeling is fine, but pain means you must move closer to the bench or lower it.
Maintain evenly distributed weight in your whole foot. Don’t shift forward on the toes or exaggerate pushing through the heel.
Squeeze your rear glute at the top of the movement.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the Bulgarian split squat.

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