- Stand a short distance in front of a bench or box.
- Place one foot behind you on the bench.
- Keep your front foot flat on the floor.
- Brace your core and keep your chest lifted.
- Bend your front knee and lower your back knee toward the floor.
- Keep your front knee tracking in line with your toes.
- Lower under control until you feel a stretch through the back leg.
- Drive through your front foot to stand back up.
- Complete all repetitions on one leg.
- Switch sides and repeat
PT Will Duru’s Perspective
The bodyweight Bulgarian split squat is one of the best lower-body exercises for building single-leg strength.
I like this exercise because it challenges the glutes, quads, hamstrings, balance, and core without needing weights.
It also exposes strength differences between each leg, which is useful for improving movement quality.
Add bodyweight Bulgarian split squats to your training if you want stronger legs, better balance, improved hip control, and more confidence with single-leg exercises.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds single-leg strength
- Strengthens the glutes and quadriceps
- Improves balance and coordination
- Helps correct left-to-right strength imbalances
- Improves hip and knee control
- Builds lower-body endurance
- Requires minimal equipment
Why Train Single-Leg Strength?
Single-leg strength helps improve balance, control, and lower-body stability.
It can help:
- Build stronger legs
- Improve glute strength
- Support knee and hip control
- Reduce strength imbalances
- Improve athletic performance
- Improve walking, running, and climbing strength
- Build better movement confidence
What Type of Workout Does This Exercise Fit Into?
The Bodyweight Bulgarian Split Squat works well in:
- Leg workouts
- Glute workouts
- Lower-body workouts
- Bodyweight workouts
- Home workouts
- Athletic performance programmes
- Functional strength programmes
- Fat-loss circuits
Sample Leg Workout Programme
Beginner Progression Workout
- Bodyweight Squat – 3 sets × 12 reps
- Bodyweight Reverse Lunge – 3 sets × 10 reps per leg
- Bodyweight Bulgarian Split Squat – 3 sets × 8 reps per leg
- Glute Bridge – 3 sets × 12-15 reps
Intermediate Leg Workout
- Barbell Back Squat – 4 sets × 6-10 reps
- Bodyweight Bulgarian Split Squat – 3 sets × 10-12 reps per leg
- Cable Straight Bar RDL – 4 sets × 8-12 reps
- Walking Lunges – 3 sets × 12 reps per leg
- Standing Calf Raises – 4 sets × 15-20 reps
12REPS Coach Recommendation
Place Bodyweight Bulgarian Split Squats after your main squat or hinge exercise.
A simple lower-body session could look like:
- Barbell Back Squat
- Bodyweight Bulgarian Split Squat
- Cable Straight Bar RDL
- Bodyweight Step-Up
- Cable Kickback
- Standing Calf Raises
Frequently Asked Questions
Is the bodyweight Bulgarian split squat good for beginners?
Yes, but it can feel challenging. Start with a low bench and use support if needed.What muscles does it work?
It mainly works the quadriceps, glutes, hamstrings, adductors, calves, and core.How far should my front foot be from the bench?
Far enough that your front heel stays down and your knee tracks comfortably over your toes.Should I lean forward?
A slight forward lean is fine, especially if you want more glute involvement.How many reps should I perform?
Aim for 8 to 12 controlled reps per leg.
