Bulgarian Split Squat

Exercise Information

  • Alternative Names: Rear foot elevated split squat, single leg split squat, Romanian split squat, Russian split squat
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: None
  • Muscles Targeted: Quadriceps, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 6-8 reps per leg
  • Variations: Dumbbell, cable, and barbell Bulgarian split squats
  • Alternative:

The Bulgarian split squat or rfe split squat is a slightly challenging variation of the traditional split squat because it works on your balance while engaging the core a little more and putting a considerable amount of load on your front leg.

Bulgarian Split Squat Exercise Information

  • Alternative Names: Rear foot elevated split squat, single leg split squat, Romanian split squat, Russian split squat
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: None
  • Muscles Targeted: Quadriceps, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 6-8 reps per leg
  • Variations: Dumbbell, cable, and barbell Bulgarian split squats
  • Alternative:

Benefits

  • The rear foot elevated split squat is a user-friendly exercise that can be performed at home if you do not have access to gym equipment.
  • It puts much less stress on your lower back and is a safer exercise for those who have had a back injury.

How to do Bulgarian Split Squat

Place a bench or step, which is about your knee height, so that you can rest your foot on it. Position your body into a forward lunge with your core braced, torso straight, and the instep of your back foot on the bench. Your leading foot should be about three feet in front of the bench. Lower your body into the squat position by flexing your knees until the front thigh is horizontal. Drive through the front heel to extend your leg and return to the initial position.

Bulgarian Split Squat

Single Leg Split Squat Tips

  • Perform the exercise without bending your torso excessively forward.
  • Make sure to find the right distance, as standing too close to the bench might cause you knee pain and standing further away could strain your groin.

Variations

  1. Dumbbell Bulgarian Split Squat: Performed by holding a pair of dumbbells (weighing about 20-45 lbs) with your arms extended at your sides.
  2. Cable Bulgarian Split Squat: Requires you to stand near a low pulley machine, holding two stirrup attachments and then performing the rfe split squat.
  3. Barbell Bulgarian Split Squat: Involves holding a light barbell, resting it at the back of your shoulders and then performing the Bulgarian split squat.

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