Three tips for better Bulgarian lunges - Split squat
Three Tips to Fine-Tune Your Bulgarian Split Squats and Get the Most Out of This Fantastic Exercise
Bulgarian split squats, also known as Bulgarian lunges or Bulgarian squats, have long been considered one of the most challenging and painful exercises—and for good reason. Thanks to the elevated rear leg, the exercise has a large range of motion, making each repetition long and intense.
You’ve either tried the exercise and avoided it for exactly these reasons, or it’s precisely what made you embrace it and give it a permanent spot in your training program.
Bulgarian split squats are an effective exercise for strength, hypertrophy, stability/balance, and mobility. The following tips won’t make the exercise less challenging, but by setting up correctly, finding your favorite variation, and focusing on the right muscles, you’ll want to include it in your program every week!
How to Set Up Correctly for Bulgarian Split Squats
- Find Your Favorite Variation
- Focus on the Right Muscles
How to Set Up Correctly for Bulgarian Split Squats
The eternal question when it comes to this exercise: how do you set up correctly for Bulgarian split squats? It’s rarely wrong as long as it feels good—that’s rule number one. Then, it’s worth considering why you’re doing the exercise and which muscles you want to target. If it feels good and you’re hitting the right muscles, you’ve got a solid foundation.
Of course, there are more details to consider, such as:
- Don’t Place Your Front Foot Too Far Forward
- Avoid Placing Your Foot Too Close
- Find Your Optimal Distance
Don’t Place Your Front Foot Too Far Forward
If your front foot is too far forward, the range of motion is limited, and the exercise feels awkward and unbalanced.
Avoid Placing Your Foot Too Close
If your front foot is too close to your body, your heel might lift off the floor, increasing pressure on the knee. This is a common mistake that makes the exercise uncomfortable for many.
Find Your Optimal Distance
A simple way to find the right position is to start by sitting on the bench or surface where your rear foot will be placed. Then, stretch your front leg forward with your heel on the floor and your toes pointing upward. Stand up, keep your heel in place, and position your rear foot on the bench.
This gives you a neutral starting position from which you can make small adjustments. Note where your front foot is placed by using a piece of tape or placing a weight plate in front of your toes to ensure you return to the same position for each set.
Find Your Favorite Variation
Bulgarian split squats can be performed in many different ways, and the right variation can make a big difference in both comfort and muscle activation. By choosing the right weight, comparing free weights to machines, and experimenting with different positions and grips, you can tailor the exercise to your needs.
Choosing the Right Weight
How you load the exercise affects both the difficulty and muscle activation:
- Holding a dumbbell in each hand provides even load distribution and requires balance.
- Holding a heavy dumbbell in one hand increases core stability and activates the core muscles more.
- Using a barbell allows for heavier loads but requires more control and upper-body mobility.
Free Weights vs. Machines
Free weights offer greater freedom of movement and require more balance, activating additional stabilizing muscles. Dumbbells and barbells are excellent choices if your goal is to improve balance, strength, and coordination.
Machines, on the other hand, can be a good option if you want to isolate muscles more and reduce the stability demand. A Smith machine helps keep the movement more controlled, while a plate-loaded machine offers a fixed range of motion with the potential for heavier loads.
Position and Grip
Small adjustments in position and grip can influence which muscles are activated the most:
- Front Squat Position – Holding a barbell in a front squat position increases the load on the quads.
- Back Squat Position – Placing the barbell on your back shifts the weight backward, activating the glutes more.
- Zercher Grip – Holding the barbell in the crook of your elbows reduces the load on the back while forcing the core to work harder to stabilize the weight.
If you need extra support, you can hold onto a bench or a rack with one hand and a heavy dumbbell in the other—perfect for maximizing muscle activation without worrying about balance.
Focus on the Right Muscles
Small adjustments to your starting position and execution can help you tailor the exercise to your training goals:
- Want to focus on the quads? Keep your torso more upright and bend the front knee more.
- Want to target the glutes? Lean your torso slightly forward and keep your shin more vertical.
Adjust the Load to Target the Right Muscles
How you position the weight also affects which muscles do the most work:
- To activate the glutes more – Create more hip movement by placing the load further back (e.g., in a back squat position).
- To focus on the quads – Create more knee movement by placing the load further forward (e.g., in a front squat or goblet squat position).
Summary
Bulgarian split squats deserve a permanent spot in the training program of anyone looking to build strength in the glutes and legs. The exercise is incredibly effective and offers plenty of variations.
Make sure you set up correctly, find a variation that feels challenging yet manageable, and focus on the muscles you want to train. This is an exercise you don’t want to miss!
