How to Do Bulgarian Split Squat

Bulgarian Split Squat is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue. It is a split squat, unilateral movement.

Also known as Rear Foot Elevated Split Squat, RFESS.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

Movement

Split squat, unilateral

01 / Move with control

How to perform

How to do Bulgarian Split Squat

  1. 01Stand facing away from a bench and place the top of one foot on the surface behind you.
  2. 02Hop the front foot forward until you have a wide enough stance to descend comfortably.
  3. 03Lower the hips toward the floor until the back knee nearly touches the ground and the front thigh is parallel to the floor.
  4. 04Drive upward through the front mid-foot to return to the starting position.
  5. 05Keep the torso slightly leaned forward to increase the load on the glutes.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bulgarian Split Squat

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

Verified secondary muscles: Glutes, Adductors, Hamstrings, Core stabilisers.

03 / A90 Coach

A90 Coach tip

Place the front foot far enough forward so that the front shin remains vertical at the bottom of the squat to protect the knee.

Same coaching engine used inside the A90 app

04 / Form checks

Common mistakes

  • Setting the front foot too close or too far away to maintain a stable range of motion.
  • Allowing the front knee to collapse inward instead of tracking with the toes.
  • Using more load than you can balance and control through the descent.
  • Pushing excessively with the rear leg instead of making the front leg do the work.

05 / Cues

A90 coaching cues

  • Set the front foot far enough forward to descend with control and balance.
  • Keep the front knee tracking in line with the toes.
  • Use the rear leg mainly for balance while the front leg produces the movement.
  • Drive through the front foot to return to the top.

07 / FAQ

Bulgarian Split Squat questions

What muscles does Bulgarian Split Squat work?

Bulgarian Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group. It also works the glutes and adductors and hamstrings and core stabilisers.

How do you do Bulgarian Split Squat correctly?

Stand facing away from a bench and place the top of one foot on the surface behind you. Hop the front foot forward until you have a wide enough stance to descend comfortably. Lower the hips toward the floor until the back knee nearly touches the ground and the front thigh is parallel to the floor. Drive upward through the front mid-foot to return to the starting position. Keep the torso slightly leaned forward to increase the load on the glutes.

What is the A90 coach tip for Bulgarian Split Squat?

Place the front foot far enough forward so that the front shin remains vertical at the bottom of the squat to protect the knee.

What are the common mistakes with Bulgarian Split Squat?

Setting the front foot too close or too far away to maintain a stable range of motion. Allowing the front knee to collapse inward instead of tracking with the toes. Using more load than you can balance and control through the descent. Pushing excessively with the rear leg instead of making the front leg do the work.

Is Bulgarian Split Squat suitable for beginners?

Bulgarian Split Squat is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Bulgarian Split Squat?

No. Bulgarian Split Squat is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

What exercises are similar to Bulgarian Split Squat?

Dumbbell Bulgarian Split Squat, Barbell Bulgarian Split Squat, Forward Lunge are approved alternatives to Bulgarian Split Squat in the A90 catalogue.

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