Bulgarian Split Squat (BSS). This single-leg beast, done right with just a bench and maybe some dumbbells, will light up your quads, sculpt your glutes, and seriously challenge that often-neglected groin/inner thigh stability like nothing else. It’s brutal, it’s beautiful, and it builds strength and balance that carries over to everything else you do. Trust me, if you want legs that aren’t just strong but functionally powerful, you need this in your life.
Muscles Worked: Quadriceps, Glutes, Groin
Equipment: Weight Bench, Dumbbells
How to Properly Do Bulgarian Split Squats?
- Find Your Base: Grab a bench or sturdy chair. Stand facing away from it, about 2-3 feet forward. This is your starting point.
- Position the Rear Foot: Reach one foot back and place the TOP of your foot firmly on the bench. Not your toes curled under, not your whole foot flat. Think like you’re about to kneel on one knee, but the bench catches your shoelaces. Why? This keeps your ankle safe and lets you sink deep.
- Stance Check: Your front foot? It should be planted firmly far enough forward that when you lower down, your front knee stays behind or just above your toes. A good starter? Heel about hip-width in front of the bench.
- The Descent: Keep your chest tall, core TIGHT, shoulders back. Now, lower your back knee straight down towards the floor. Control is king here.
- Depth: Go as deep as your mobility allows WITHOUT your front heel lifting OR your torso collapsing forward. For most, the back knee gently kisses the floor (or gets close) – if you can keep perfect form. If your back rounds or front knee caves, that’s your stopping point.
- The Drive: Push hard through your entire front foot – especially that heel! – and fire your front glute to power back up to the start. Squeeze that glute at the top!
- Rep It Out: Aim for quality reps per leg. Start light (bodyweight is perfect!) and master the movement.
Crucial Details: Your Questions Answered
- “How high should the bench be?” Honestly? Knee height is usually perfect. Any higher makes balancing brutal and can strain your hip flexor. Much lower and you lose the stretch and challenge. Start at knee height, adjust slightly if needed. There’s no magic number, focus on stability.
- “How far out should my front foot be?” This is HUGE. Too close? Your front knee shoots way past your toes – hello, knee pain! Too far? You strain your groin and can’t get depth. Here’s my trick: Get into position. Lower halfway down. If your front shin is roughly vertical (or knee slightly behind toes), you’re golden. If your knee is way over your foot, step forward a few inches. Can’t get depth without rounding? Step back a smidge. Tweak it live – your body will tell you.
- “How deep? Should my knee touch?” Let’s be clear: Touching the floor isn’t the goal. The goal is maximal range with control and good form. If you can lightly touch the floor while keeping your chest up, front heel down, and knee tracking straight? Awesome, you’ve got the mobility! If you feel your form break (back rounding, knee caving, heel lifting) before you touch? STOP THERE. Forcing depth with bad form is a one-way ticket to Snap City. Depth comes with time and mobility work.
The Bulgarian Split Squat (BSS) isn’t about ego lifting. It’s about precision, control, and feeling that deep muscle burn where it counts. Start light.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.