The Bulgarian split squat is a fantastic exercise but one that often gets neglected, despite its vast benefits.

What is a Bulgarian Split Squat?

The Bulgarian Split Squat is a unilateral variation of the squat in which one foot is rear elevated on a stable surface to isolate one leg at a time.

What are the Benefits of Bulgarian Split Squats?

Less Stress on your Knees

The Bulgarian Split Squat is a hip dominant exercise, just like the barbell back squat, however, it puts significantly less stress on the knees than the back squat. This may be beneficial for those that are new to the gym as they ease their way  into more stressful exercises or even those that already have a high training age but are looking to add in volume to the glutes, without the added stress to the knees (if their training week already adequately stresses the knees). 

Targets One Leg at a Time

Targeting one leg at a time is an essential part of any training programme to reduce side to side strength imbalances but also to develop strength on one leg; most sporting actions are performed on one leg at a time and thus we need to be strong in such positions (for instance, running or kicking).

Doesn't Require Much Equipment

For the ‘Home Gym Warriors’ out there, the back squat can be difficult to continue to progress because it requires a lot of plates to make it difficult. The Bulgarian Split Squat, on the other hand, can be made difficult with just your bodyweight or some light weights and a stable surface, like the Mirafit Split Squat Stand.

How to Perform a Bulgarian Split Squat

• Stand at a distance from the Split Squat Stand with your working foot (front foot) that will allow your front shin to be vertical. This may take some trial and error, so I recommend doing so with your bodyweight before added any extra load.

• Raise your non-working foot (back foot) onto the Split Squat Stand, at a comfortable height, that allows you to keep your hips and shoulders level to the ground (too high and you’ll tilt to the side to get your rear foot high enough).

• Once you have solidified your position and you feel balanced, simply think about dropping your back knee to the floor, while the front leg does the work.

Key Tips

• Focus on keeping the hips and shoulders level by imagining you are balancing a pint of water on your head that you don’t want to fall off.

• Lean forward slightly with your torso to improve glute activation; the glutes are the main target area of the lift and thus using them to their fullest is essential. 

• Think about coming up and down like an elevator instead of forward and down like an escalator to avoid pushing the front knee past the toe excessively.

Why do People Avoid Them?

Because there’s rarely any specialised equipment to elevate the rear foot, making the exercise a pain to set up as we are forced to use non-specialised benches… A specialised Bulgarian Mirafit Split Squat Stand eliminates this hassle.

The Benefits of a Mirafit Split Squat Stand

The Rotating Pad

The rotating pad allows the back foot to move freely while the front foot does the work. It helps you avoid doing most of the work with the rear leg, because the rotating pad prevents you from pushing through the rear leg.

Adjustable Pad Height

As previously mentioned, the issue with Bulgarian Split Squats is that, often, we have to use random benches in the gym to elevate the rear foot. There is no guarantee that that height will be appropriate for you and often it isn’t. The adjustable pad height, with quick release adjustable knobs, takes this issue away but also allows you to record the height that you used so that you can do the same each week.

A Stable Base

The stable base gives you the confidence to use heavier weights through the movement, allowing you to put more load through your hips and ultimately help you to get stronger on each leg.

The stable base gives you the confidence to use heavier weights through the movement, allowing you to put more load through your hips and ultimately help you to get stronger on each leg.

Written by guest author Ewan Hammond.

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Tags: Equipment > Squat Stand ; Exercise Type > Conditioning ; Target Area > Legs