Health in Five // Lower Body Strength & Stability: Bulgarian Split Squat
Health in Five // Bulgarian Split Squats: Build Strength, Balance and Stability
The Bulgarian Split Squat is one of the most effective lower body exercises you can add to your workout routine. While it may look challenging at first, this single-leg movement helps improve strength, balance and stability while targeting multiple muscle groups at once. Whether you're just beginning your fitness journey or looking to take your training to the next level, this exercise can deliver impressive results.
In this edition of Health in Five, Ben Zaleski, personal trainer at Sandy Shores Wellness Center, demonstrates how to properly perform the squat and shares tips for progressing safely as you get stronger.
What Is a Bulgarian Split Squat?
A Bulgarian Split Squat is a variation of the traditional squat that places your back foot on a bench, chair or other sturdy elevated surface while your front leg performs the movement. Because each leg works independently, it helps correct muscle imbalances and improves coordination while placing greater emphasis on the working leg.
How to Perform a Bulgarian Split Squat
Before you begin, you'll need a sturdy bench or chair.
- Sit on the edge of the bench or chair and place one foot comfortably out in front of you.
- Stand up, keeping your front foot in place. This marks the correct distance for your starting position.
- Place your back foot on the bench behind you.
- Stand tall with your chest up and core engaged.
- Slowly lower your back knee toward the floor while keeping your front knee aligned over your foot.
- Press through your front heel to return to the starting position.
- Complete all repetitions on one side before switching legs.
Ben recommends performing 3 sets of 8 to 10 repetitions per leg.
Start with Body Weight
If you're new to the Bulgarian Split Squat, begin using only your body weight. This allows you to focus on proper form, balance and control before increasing the difficulty.
Once you're comfortable with the movement, you can progress by holding a pair of dumbbells to add resistance and continue building strength.
Benefits of Bulgarian Split Squats
This exercise provides much more than stronger legs. Regularly incorporating Bulgarian Split Squats into your routine can help:
- Build strength in your quadriceps and glutes
- Improve balance and stability
- Increase hip and knee strength
- Enhance athletic performance
- Improve single-leg coordination for everyday movements and sports
Because each leg works independently, Bulgarian split squats can also help identify and correct strength differences between your right and left sides.
Form Tips for Success
To get the most benefit while reducing the risk of injury:
- Keep your chest tall throughout the movement.
- Lower with control rather than dropping quickly.
- Drive through your front heel as you stand.
- Keep your front knee tracking over your toes without collapsing inward.
- Use a lower bench or chair if you're still developing flexibility and balance.
Keep Building Strength
Exercises like the Bulgarian Split Squat challenge your muscles in new ways while improving the balance and stability needed for everyday life. Starting with good technique and progressing gradually can help you build confidence along with lower body strength.
As Ben reminds us, your health is worth the effort.
Learn more about affordable gym memberships and personal training available at Sandy Shores Wellness Center.
