The Bulgarian Split Squat (BSS), technically known as the Rear-Foot Elevated Split Squat, is a highly effective lower-body exercise that utilizes a staggered, rear-foot elevated stance. By isolating a single limb and increasing the range of motion, the BSS is a potent tool for driving strength gains and muscle hypertrophy in the legs and hips. This single-leg variation forces the majority of the load onto one leg, making it highly effective for lower body development.
Muscle Activation and Primary Targets
The BSS is a powerful compound movement that targets a wide array of lower-body musculature. The primary movers are the quadriceps and the gluteus maximus on the forward, working leg. The gluteus maximus is heavily recruited, especially with a slight forward lean of the torso, which increases tension on the hip extensor.
This strategic body positioning allows the exercise to be customized: a more upright posture emphasizes the quadriceps, while a slight forward hinge targets the glutes. Beyond the primary movers, the BSS demands significant work from secondary stabilizer muscles. The hamstrings and adductors assist the glutes in hip extension and contribute to stability. The core muscles, including the obliques and the spinal erectors, fire intensely to maintain a rigid, balanced torso.
Mastering the Technique
Proper execution of the Bulgarian Split Squat maximizes muscle activation and minimizes the risk of injury. The first step involves setting up a stable bench or box that is no higher than the middle of the standing leg’s knee. A good starting point for foot distance allows the shin of the front leg to remain relatively vertical at the bottom of the movement.
When descending, the movement should be controlled and vertical, dropping the hips straight down rather than letting the torso or knee lunge forward excessively. To emphasize the quadriceps, maintain a relatively upright torso. To shift the focus to the glutes, hinge slightly forward at the hips while maintaining a straight back.
Common technical errors include having the front foot too close to the bench, which forces the knee into an uncomfortable forward position, and allowing the front heel to rise off the floor. The weight should be distributed evenly across the entire foot, driving through the mid-foot or heel to initiate the ascent. The rear foot acts purely as a kickstand, bearing only a small percentage of the body’s weight.
Unilateral Advantages Over Bilateral Lifts
The BSS offers distinct advantages over bilateral movements like the traditional barbell squat. One significant benefit is the ability to address and correct strength imbalances between the right and left sides. Training each leg separately ensures that the stronger limb cannot compensate for the weaker one, leading to more symmetrical strength and muscle development.
This single-leg stance inherently requires far greater core stability to prevent rotation and maintain balance. Studies show that unilateral movements produce greater activation of trunk stabilizers, such as the oblique and transverse abdominis muscles, compared to bilateral squats. This increased demand for stabilization enhances functional strength that translates well to real-world activities and sports.
Because the load used is typically lighter than a bilateral exercise, the vertical loading on the lumbar spine is reduced. This allows athletes to achieve a high training volume and intensity for the leg muscles while managing overall spinal fatigue.