The split squat is a squat using a staggered stance. It is also called a Bulgarian split squat or Rear Foot Elevated Split Squat (RFESS). Although it is called a single-leg exercise, it still uses both legs. The split squat can be performed with the rear foot on the ground, or with the rear foot on a bench.
It might simply look like a “wimpy” alternative to a traditional barbell squat at first glance, but make no mistake: Bulgarian split squats are the real deal.
You won’t see these being performed very often at most gyms, but they’re a highly effective (and surprisingly challenging) way to train your lower body while minimizing lower back stress and without the need for any fancy equipment.
In this post I’ll be going over the main benefits of the Bulgarian split squat (also known as the “rear foot elevated split squat”) and outlining how to perform them correctly, as well as providing some additional form tips you can employ to ensure that you get the very most out of the exercise.
Execution
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
Comments
Keep torso upright during squat; flexible hip flexors are important. Forward knee should point same direction as foot throughout movement. May also be referred to as Bodyweight Bulgarian Squat.
Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of ‘body weight’ only program, this exercise can be considered basics
Easier
Placing hand on stationary object can assist with balance. Other squatting, split squat, or lunging movements may be easier to perform.
Principles of training Bulgarian squats
The split squat is often used to train the lower body for sport, usually as a replacement for the back squat. It has been suggested that the unilateral stance is more sport-specific, but long-term research does not support this idea. With the split stance, lower loads can be used compared to the back squat. On this basis, some coaches have proposed that the exercise could provide a similar leg training effect for reduced spinal loadi1ng. But this is also contradicted by research, as erector spinal muscle activation is similar in both exercises, probably because of greater hip extension moments in the split squat. This makes the split squat more hip-dominant than the back squat, and it involves the hamstrings more, but the quadriceps less. When replacing the back squat with the split squat, adding another quadriceps exercise may be helpful.
It might simply look like a “wimpy” alternative to a traditional barbell squat at first glance, but make no mistake: Bulgarian split squats are the real deal.
You won’t see these being performed very often at most gyms, but they’re a highly effective (and surprisingly challenging) way to train your lower body while minimizing lower back stress and without the need for any fancy equipment.
In this post I’ll be going over the main benefits of the Bulgarian split squat (also known as the “rear foot elevated split squat”) and outlining how to perform them correctly, as well as providing some additional form tips you can employ to ensure that you get the very most out of the exercise.
Why would you want to include a Bulgarian split squat in your workouts?
There are 3 main reasons to consider…
Reason #1: You have a lower back injury and need a safer alternative to traditional back squats.
The Bulgarian split squat places significantly less stress on the lower back area since you’ll be performing the movement one leg at a time and using a lot less total weight.
In addition, if you perform them using kettle bells or dumbbells like I recommend, you’ll be holding the weights at your sides as opposed to carrying a heavy loaded bar directly on your back.
As a result of these two differences, you’ll be able to directly load your quads, hamstrings and
