Bulgarian split squat
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat. Short trials show it raises strength as much as bilateral squats and grows the vastus lateralis in trained men, but the hypertrophy evidence is still small.
What the science says
- Grows the quadriceps in trained lifters Moderate evidence
In Wang et al.'s 2026 randomized within-subject trial, 24 resistance-trained men did Bulgarian split squats for 6 weeks; the high-load leg (4 × 10 at 80% 1RM) gained 9.3% in vastus lateralis thickness and 13% in split-squat 1RM. One study, measured by ultrasound at one site.
- Builds strength as well as bilateral squats Moderate evidence
Speirs et al. (2016) found 5 weeks of rear-foot-elevated split squats improved back squat 1RM, sprint and agility as much as back squats in academy rugby players. McCurdy et al. (2005) found unilateral and bilateral free-weight training equally effective for early leg strength and power in untrained adults.
- Hip-dominant with less knee demand Moderate evidence
Mackey and Riemann (2021) found that, in trained men, the Bulgarian split squat at 35% of back squat 1RM was hip-dominant and moved the knee through less range than the back squat. Single-session biomechanics, not a growth outcome.
How to do it
Muscles trained: quadriceps, glutes, adductors
- Rear foot laces-down on a bench about knee height
- Front foot far enough forward that you can drop the back knee nearly to the floor
- Lower straight down; most of the weight stays on the front foot
- A slight forward lean shifts work to the glutes; upright shifts it to the quads
- Drive up through the front heel and mid-foot without pushing off the back foot
How to apply it
Work both legs equally, start each set with the weaker leg, and add load with dumbbells once you can control depth and balance.
Who should be careful
Balance is the main limit: start with bodyweight, then dumbbells, and train next to a rack or wall if you wobble. The stretch on the rear hip flexor can be uncomfortable at first. Anyone with knee, hip or ankle pain should get individual advice from a physician or physical therapist.
Frequently asked questions
Does the Bulgarian split squat build muscle as well as squats?
It builds muscle, but direct comparisons of growth are missing. Wang et al. found a 9.3% gain in vastus lateralis thickness in trained men over 6 weeks, and Speirs et al. found strength gains matched back squats.
Is it easier on the knees than the back squat?
Mackey and Riemann found it is hip-dominant and moves the knee through less range than the back squat at the loads tested, so it may suit people who want less knee demand.
How heavy should I go?
Much lighter than your squat. Mackey and Riemann used about 35% of back squat 1RM; build load with dumbbells while keeping balance and full depth.
Scientific references
- Unilateral low-load blood flow restriction vs. high-load training in the Bulgarian split squat: a randomized within-subject design on strength, hypertrophy, and asymmetry
- Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players
- The effects of short-term unilateral and bilateral lower-body resistance training on measures of strength and power
- Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat
More exercises
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.
- Conventional deadlift Moderate evidence
The conventional deadlift trains the whole posterior chain and grip and is a core strength lift, but research on its growth effects is thin: trials either use other deadlift variants or measure strength rather than muscle size.
- Barbell hip thrust Moderate evidence
The barbell hip thrust grows the glutes, and it does so with little growth of the quads or adductors, which makes it a good targeted addition.
- Leg extension Strong evidence
The leg extension isolates the quadriceps and is the best-supported way to grow the rectus femoris, the one quad head that squats and leg presses barely touch.