Bulgarian Split Squat – Exercise Video And Instructions

I don't know whether the Bulgarian Split Squat really comes from Bulgaria. But one thing I know for sure is it's an excellent exercise for your legs and buttocks.

It is one of the hardest squats to do.

By forcing you to balance your whole body weight on mostly one leg, it works your legs a lot harder than conventional squats.

Plus it improves your balance and flexibility.

Exercises which force you to balance on one leg like this also help you level up the strength imbalances between your legs.

So, it’s a good idea to do one-legged exercises in your routine from time to time.

Another great advantage of doing the Bulgarian Split Squat is that it also gives you a good stretch on your hip flexor muscles. Hip flexor muscles are constantly contracted all the time you’re sitting. So, it’s great for those who have to spend a lot of time at a desk.

It's an excellent exercise you shouldn't miss out of your home workout routine. It'll really help you get those toned sexy legs which you can show off in your mini skirts or shorts. :-)

Here's a short video demonstration of the Bulgarian Split Squat exercise.


  1. Stand with your back to a bench or a step, about two to three feet away from it.
  2. Lift your left leg up behind you and place the foot on top of the bench, allowing the knee to bend slightly.
  3. Bend your right knee, and slowly begin to lower yourself to the ground. Keep your back upright.
  4. Pause when your right thigh is slightly below parallel to the floor and your left knee is nearly touching the floor.
  5. Then press back up again. This is one repetition.
  6. Do the required number of repetitions for your right leg and then switch sides.
  7. Do 2-3 sets of 8-12 repetitions for each leg. Or do the number of repetitions recommended in your exercise program.

Things To Watch Out For

  • If you think you might lose balance, do the exercise near a piece of furniture or a wall you can hold on to if you start to fall.
  • Keep your torso upright and stationary throughout the exercise.
  • Keep your body weight on the front leg. Don't sit back and put weight on the back leg.
  • Inhale when you squat down and exhale when you come back up again.
  • If the knees of the working leg (front leg) are protruding too far forward as you squat down, you might need to increase the distance from the step to the front leg.
  • If you can’t squat until the knee of the back leg nearly touches the floor without leaning your torso far forward, try decreasing the height of the step.
  • If you’re working on a hard floor, put a towel or a cushion down to prevent your back knee from scraping the floor.

How To Make This Exercise Harder

  • Hold weights in your hand; and
  • Keep increasing the weights you hold while doing the split squats; and/or
  • Put a step under the working leg. This increases the depth you have to squat. Therefore, your legs and buttocks have to work harder; and/or
  • Wear a weighted vest.

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