Legs · Calisthenics
Bulgarian Split Squat - The complete guide
The Bulgarian split squat isolates each leg individually with the rear foot elevated - builds unilateral leg strength and balance, and is an important step toward the pistol squat.
How to perform it
- 1Place your rear foot on a bench or box
- 2Stand with your front foot about one stride ahead
- 3Lower your hip straight down until the front thigh is parallel to the floor
- 4Press back up through the front heel
Common mistakes
⚠️ Too long a stride makes the movement unstable
⚠️ The knee shoots far forward past the toes
⚠️ Weight resting on the back leg instead of the front
Progression - the path to mastering it
1. Bodyweight split squat without an elevated rear leg
2. Bulgarian split squat 8 reps per side
3. Weighted Bulgarian split squat
FAQ
Why does my leg shake during the exercise?
Completely normal for an untrained stabilizing leg system - shakes less as strength builds.
Which leg should I train first?
Always start with the weaker leg to avoid reinforcing an existing asymmetry.
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