What Is A Bulgarian Split Squat?
The Bulgarian split squat is a lower-body exercise that’s sort of a hybrid between the squat and lunge movements. That is, your feet stay in one spot but you work each leg independently.
Bulgarian Split Squat vs Lunge
A Bulgarian split squat is very similar in execution to a traditional lunge. Both are essentially a squat with one leg in front of the other.
However, the main difference is that your back leg is elevated for a Bulgarian split squat. This transfers more of the weight to the front leg.
As a result, the leg muscles and stabilizers work a little harder.
Bulgarian Split Squat Muscles Worked
The muscles used during a Bulgarian split squat are the quadriceps, hips, glutes, and hamstrings. But your foot placement can change the emphasis on certain muscle groups. Which I’ll explain in more detail below.