The Bulgarian split squat is one of those love-to-hate-it workouts. At first glance, it looks deceptively simple — a single-leg squat with the back foot propped up on a bench. But don’t let its simplicity fool you. This exercise is anything but easy, but thankfully, the effort is worth it. Bulgarian split squats offer a laundry list of benefits, from stronger glutes and thighs to improved posture and flexibility. Whether you’re a gym newbie or a seasoned athlete, Bulgarian split squats can deliver serious results. Let’s explore all the reasons why this move deserves a permanent place in your fitness regimen at AFAC gym in Thornton, Colorado.

What Gym Equipment Do I Need for a Bulgarian Split Squat?

Before we dive into the benefits, let’s look at what equipment you need to perform the Bulgarian split squat. One of the best things about this move is its adaptability. There’s no elaborate setup or complicated machine required to reap the rewards. All you really need is a stable surface—like a bench, step, or even a couch — to elevate your rear foot.

You can start with just your body weight if you’re new to the move. As you get more comfortable, you can add resistance using dumbbells, kettlebells, a barbell, or resistance bands. Each variation offers its own twist on the challenge, making the Bulgarian split squat accessible and scalable to suit your fitness level and goals.

You Can Perform Them Daily

Because Bulgarian split squats use your body weight or modest resistance and focus on one leg at a time, they’re generally less taxing on the central nervous system than heavier compound lifts like back squats or deadlifts. This makes them suitable for frequent training—sometimes even daily. Plus, their low-impact nature makes them easier on the joints, so you can incorporate them regularly without overtraining.

They Strengthen Your Inner and Outer Thighs

Unlike conventional squats, which primarily hit the front and back of your thighs, Bulgarian split squats recruit the often-neglected inner (adductors) and outer (abductors) thigh muscles. This holistic engagement is thanks to the unique stance — your rear leg elevated and your front leg bearing the load. That positioning forces your body to stabilize through the entire lower body, offering a more balanced strength profile.

Strong adductors and abductors play a key role in knee stability, coordination, and injury prevention. This strength comes in handy not only during workouts but also in everyday movements like walking up stairs, carrying groceries, or pivoting quickly in a pickup game of basketball.

They Help Build Your Glutes

If a stronger, more defined backside is one of your fitness goals, Bulgarian split squats should be at the top of your exercise list. This move places a heavy emphasis on the gluteus maximus, the largest and most powerful muscle in your body. The forward lean and single-leg emphasis make it nearly impossible for your glutes to sit this one out.

What’s more, you can intensify glute activation by adjusting your foot placement or adding weights. The result? A lifted, firmer butt and improved hip power, which benefits activities like running, jumping, and climbing.

They Work Your Hamstrings

Bulgarian split squats give your hamstrings — the muscles on the back of your thighs — a solid workout as well. These muscles are responsible for bending your knee and extending your hip, both crucial actions in athletic movements and daily tasks. During each Bulgarian split squat rep, your hamstrings help control your descent and provide stability, especially as your torso lowers toward the ground.

They Engage Your Abs

You might not associate leg day with ab training, but the Bulgarian split squat will change your mind. To remain upright and avoid tipping over, you’ll need to engage your core throughout the movement. This demand for balance and control activates the entire abdominal region, making each set a stealthy core workout.

They Help Correct Muscle Imbalances

Everyone has a dominant side. Whether it’s your right leg or left, one side tends to do more work in bilateral exercises like traditional squats. The Bulgarian split squat combats this by forcing each leg to work independently, reducing the risk of overcompensation and uneven development. Over time, this leads to more symmetrical strength, better joint alignment, and fewer injuries.

They’ll Improve Your Stabilization and Balance

Working one leg at a time means your stabilizing muscles have to go into overdrive. That includes not only the muscles in your working leg but also your core and hips. This enhanced stabilization improves your overall balance and coordination, both in the gym and in daily life.

If you’re just starting out, it’s perfectly fine to use a wall or a sturdy object for balance. But as your coordination improves, try performing the movement unsupported to unlock even more gains in stability and control.

They Increase Your Range of Motion

The elevated rear foot allows you to drop deeper into the squat than you could in a regular split squat or lunge. This added depth increases your range of motion, enhancing flexibility in the hip flexors and improving overall mobility. Greater mobility makes it easier to perform daily tasks and lowers your risk of injury during physical activities.

They Improve Hip Stability and Flexibility

Tight hips can lead to a cascade of issues, from lower back pain to poor posture. Bulgarian split squats stretch and strengthen the hip flexors, helping you move more freely and comfortably. They also stabilize the pelvis and strengthen surrounding muscles, creating a strong foundation for movement.

They Boost Lower Back Health

By training your core and strengthening the muscles around your spine, Bulgarian split squats help support your lower back. This added support can reduce chronic pain, improve posture, and protect your spine during high-impact movements. They’re also easier on your back than traditional squats.

They Speed Up Fat Loss and Metabolism

As a compound movement, the Bulgarian split squat works several major muscle groups at once. That translates into more calories burned per rep and a faster metabolism overall. Plus, the intensity of the movement boosts your heart rate and keeps your body in fat-burning mode long after your workout is over.

They Help You Prevent Knee Injuries

Strong quadriceps, hamstrings, and calves are crucial for knee health — and the Bulgarian split squat targets them all. The exercise also encourages proper form and alignment, which teaches your body to move efficiently and protects your joints from unnecessary strain.

They Help You Prevent a Sedentary Lifestyle

This exercise actively counters the effects of long hours spent sitting, like weak glutes and tight hip flexors. By promoting better posture and strengthening muscles that support the spine and hips, Bulgarian split squats can help prevent the physical issues often associated with a sedentary lifestyle.

They Help You Enhance Athletic Performance

Whether you’re into running, swimming, or team sports, Bulgarian split squats offer performance benefits that go beyond the gym. Improved balance, coordination, and muscular symmetry all contribute to better agility, quicker reflexes, and more explosive movements.

They Can Give You Explosive Leg Power

Need to run faster, jump higher, or sprint across a soccer field? Bulgarian split squats can help. They develop strength and power in the lower body, particularly in the quadriceps and glutes, which are key for championship-level athletic movements.

They Can Boost Your Confidence and Appearance

Stronger, more defined legs and glutes not only function better — they look great too. Watching your body transform through hard work can provide a huge mental boost, reinforcing the motivation to stick with your fitness journey and push your limits.

They Can Improve Your Health and Wellness

When incorporated into your regular routine, Bulgarian split squats contribute to a healthier, more functional body. You’ll gain strength, flexibility, balance, and endurance — all qualities that make daily life easier and more enjoyable. Add a pair of dumbbells, and you’ll amplify the benefits even more.

How to Perform Bulgarian Split Squats

1. Start Position: Stand about 2-3 feet in front of a bench or step. For extra resistance, hold a dumbbell in each hand with your arms hanging at your sides.
2. Rear Foot Placement: Place the top of your rear foot on the bench behind you. Your front foot should be far enough forward that your knee stays above your ankle as you lower.
3. Descent: Slowly bend your front knee and lower your hips until your thigh is nearly parallel to the ground.
4. Ascent: Push through the heel of your front foot to rise back up to the starting position.
5. Reps and Sets: Aim for 3 sets of 8–12 reps per leg to start. Adjust as needed based on your goals.

Better Balance, Killer Glutes, and Stronger Legs — One Split Squat at a Time

Few exercises deliver as much bang for your buck as the Bulgarian split squat. It’s versatile, challenging, and packed with benefits for your strength, stability, flexibility, and overall health. Whether you’re aiming to build muscle, burn fat, improve balance, or simply move better in daily life, this single-leg superstar checks all the boxes. Add it to your routine at the gym and get ready to feel — and see — the difference.

If you’re interested in joining a gym where you can practice your Bulgarian split squats along with the rest of your fitness routine, visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.