The Bulgarian split squat is a key unilateral exercise for building leg strength and addressing muscle imbalances. Men's Health fitness director Ebenezer Samuel, C.S.C.S., breaks down the essential form cues to master this movement.
How to Do the Bulgarian Split Squat: Start by placing one foot on a bench behind you. Position your front foot so your shin is vertical and thigh parallel to the ground. Tighten your core, keep your chest up, and lower yourself until your back knee is just above the floor. Drive through your front foot to return to the start, squeezing your glutes.
Common Mistakes & Expert Tips: Samuel emphasizes nailing the setup first. If your front foot is too close to the bench, it can cause knee pain; too far and you lose the stretch. Never let your back knee touch the ground, as this maintains tension and control. Most importantly, keep your glutes actively engaged throughout to prevent knee cave-in and maximize glute recruitment for driving upward.
Benefits & Programming: This exercise effectively targets the glutes, quads, and hamstrings while improving balance and mobility. Start with bodyweight for high reps (3 sets of 15-20 per leg) to master form. Once comfortable, add weight like dumbbells or kettlebells for 3 sets of 8-10 reps, performing it early in your workout when you're fresh.