Bulgarian Split Squat

When it’s leg day, always make sure you have enough time and space in your program to include The Bulgarian split squat, It requires no equipment really, unless you add resistance (dumbbells, barbells or kettle bells)and its a simple movement that any gym beginner can perform, safely.

The great thing about this exercise is that it can be performed anywhere, and it brings with it and array of fitness benefits. Despite all of the above, not a lot of people take advantage of this easy compound exercise.
In the Video below it shows how to perform the exercise with weight. Before you start attempting this exercise you need to ensure you are doing it correctly. form is essential in any exercise in the gym, but with any compound exercises if your form is out, you won’t utilise this compound move to its full potential.

It’s common knowledge in the fitness world that doing any variation of squat will work your leg muscles such as your quads, glutes, calves and hamstrings. In addition to that, the Bulgarian split squat or rear foot elevated split squat, supports your body to get into its anabolic state. Additionally, it will force your body to release a massive amount of testosterone throughout your body, which, in turn, will trigger you to grow muscles and build mass at a much quicker, more efficient rate.
Also, what many people don’t understand is that the most efficient and quickest way to fat burning is by building muscle. By adding the Bulgarian split squat to your leg day routine will aid in your ability to build muscles all over your body, not just your legs.

If you have any more questions regarding the Bulgarian Split Squat or just questions in general, please contact us on

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author: jasonpatmore

I am a Personal Trainer and coach based in Liverpool Street.


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