The 7 Key Points of Bulgarian Split Squat Form

1) Move Through Your Full Range of Motion

Everyone has a different range of motion and people need to match their depth in their Bulgarian split squat to their range of motion and not try and imitate others. The Bulgarian split squat shouldn’t feel like a deep stretch, it should feel like a strength training exercises. Trying to aggressively go into a deep stretch in the Bulgarian split squat can risk injury, this is why it is important to use your full range of motion but not try and move past it. On the other end of the spectrum, it is important to move through your full range of motion, if you do not travel low enough you will only be working a part of the muscle and the goal is to be stimulating as much of the muscle as possible.

2) Ensure The Front Foot Is Correctly Placed

The placement of the front foot is the most challenging part of the Bulgarian split squat positioning. If it is too close to the bench the knee will aggressively move forward and the heel will come off the floor. If the foot is too far away from the bench it will create a stretch in the hip which could cause an injury. Both of these situations will need to be avoided if your trying to perform the optimal movement.

3) Keep The Back Neutral and Shoulders Tight

The back should be kept neutral and the shoulders should be back and down. If the weights you are using are causing you too be pulled out of position, causing a rounding of the back and shoulders then consider using lighter weights.

4) Choose The Foot Position That Works For You

The foot that is on the bench can be placed there in two positions, with the top of the foot flat on the bench or the tip toes of the bench. Personally I think both of these can be used to great effect, if I had to choose one I think the foot flat on the bench is “cleaner” but this could just be an aesthetic aspect. I would test out both, see which one works for you and then stick with it so the skill can become ingrained.

5) Keep The Knee Over The Foot

Even if the feet are placed in the correct position, it is still very easy to move with the wrong trajectory. One common mistake is to move the hips forward instead of down, this will push the knee forward and raise the heel off the floor. When trying to use the Bulgarian split squat to grow or strengthen the glutes and quads this is not the style of movement we are aiming for.

6) Keep Three Points of Contact With The Floor

A well performed Bulgarian split squat will mean that the front floor remains glued to the floor. There needs to be three points of contact on the floor from the foot at all times. Ideally, the Bulgarian split squat would be performed barefoot, allowing you to pay attention to keeping the full foot on the floor.

7) Have The Torso Slightly Forward

In the Bulgarian split squat, just like all lunge variations, it is important to have the torso leaning slightly forward. This will prevent a stretch on the hip flexor as the hips travel downward. If the torso is kept completely upright, it will create a stretch in the hip flexor which can be very uncomfortable and make an already challenging exercise very uncomfortable.