The Bulgarian split squat just might be the best leg-strengthening exercise you could possibly do. It’s so good, in fact, that if there were only ONE specific leg exercise I could perform for the rest of my life, this would likely be it. But I’m just some guy on the internet who you likely don’t know, so I don’t expect you to blindly take my word on it.

So, let’s run through five reasons that make the Bulgarian split squat worthy of being incorporated into your strength training routine.

By the end of this article, you will have learned about what sets the Bulgarian split squat apart from other lower-body and leg strengthening exercises, including:

• The unilateral (one-sided) deep gluteal strengthening benefits it offers for your hip muscles and tendons.
• The practicality of Bulgarian split squats compared to other traditional exercises.
• How Bulgarian split squats do more than just strengthen your muscles.
• Increasing your performance by enhancing your balance.
• Keeping you safer than other traditional strength training exercises.

If you’re serious about building bigger and stronger legs while enhancing multiple other facets of your physicality, you would be wise to read up on these practical and brilliant benefits the Bulgarian Split Squat has to offer.

So, let’s dive right into the benefits of this single-leg training exercise!

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As we get going here, feel free to watch the video version of this topic that I’ve made (and feel free to check out my other content on YouTube as well)!

Benefit 1: Unilateral loading of the knee, thigh, and hips

The term “unilateral” means one-sided, and in the case of Bulgarian split squats, you can think of them as one-legged squats (because that’s essentially what they are). And this one-sided loading of the lower body in an upright or standing position guarantees that you’re strengthening just about every single muscle in your leg, including:

• The quadriceps muscles
• The gluteal muscles (both superficial and deep)
• The hamstrings
• The adductors

This is a BIG deal for numerous reasons, as a single-leg squat will:

• Enhance muscle function and performance around the hip, notably through the deep hip stabilizers (which are notoriously weak and underperforming in many individuals).
• Even out strength discrepancies that might exist between one side of your lower body compared to the other side, which might not occur with double-leg squats.
• Provide greater muscle stimulation while supporting or holding onto lighter loads (barbells, dumbbells, etc.) than would be required with double-leg squats.
• Provide convenient, appropriate loading intensity for those experiencing achy hips from gluteal tendinopathy.

As an added bonus: From a biomechanical perspective, the Bulgarian split squat is a bit less demanding on the knee than the traditional squat. So, it can, at times, be an optimal exercise for those who have knees that are a bit more sensitive to squats. It may sound counter-intuitive, but there’s some good evidence to back it up!

Benefit 2: No fancy equipment required

The Bulgarian split squat can be performed just about anywhere; if you can think of a location, chances are it can be performed there so long as you have some form of an elevated surface to rest your back foot upon.

As a result, you’re not confined to the gym for the Bulgarian split squat — you can perform them in a hotel room, living room, or just about anywhere else where there is a step, bench, chair, or couch.

If you contrast this with barbell squats, deadlifts, cleans, and other traditional strengthening exercises (all of which are still outstanding, by the way), the Bulgarian split squat takes the cake for practicality and versatility.

“The Bulgarian split squat exercise will test and enhance your balance, particularly when you’re loading up with some extra weight in your hands.”

Now, of course, those other exercises, among others, are still worthy of being performed, but they do require standard gym equipment like squat stands, a squat rack, a barbell and plates, which you might not have access to at particular times. This benefit comes in particularly handy when you’re travelling or don’t have access to a gym.

Related article: FREE Beginner’s Program to Bodyweight Exercise (Three Month Program)

Personally, I can’t count the number of times I’ve performed the Bulgarian split squat in a hotel room when travelling, at a park, or other random places I’ve needed to do a bit of leg training when not having access to any traditional exercise equipment.

Pro tip: If you need to use more than just body weight, simply throw on a backpack after loading it up with a few textbooks or other convenient objects that will weigh you down a bit more during the movement.

Benefit 3: Improves anterior hip mobility

This benefit is arguably my favorite thing about the Bulgarian split squat and is why I often utilize this exercise with many of my patients in the clinic and athletes in the gym when helping them optimize their strength and functional movement.

When you drop down into the squat position during this rear foot-elevated split squat, you’re not only strengthening the muscles throughout your stance leg, but you’re simultaneously lengthening out the front of the hip on your back leg, notably as you descend into the split squat. This lengthening primarily includes your:

• Psoas & iliopsoas muscle & common tendon (the iliopsoas tendon).
• Rectus femoris muscle & tendon
• Sartorious muscle & tendon

And let’s just say that PLENTY of people could benefit from improving their hip flexor mobility, which will not only improve your athletic performance but also prevent painful or annoying injuries, postural dysfunctions, and various aches and pains that arise when mobility in this region of the body is sub-par.

Benefit 4: Enhances balance

After discussing the first three benefits, you now know that the Bulgarian split squat enhances deep hip stabilizer function, is practical to do, and can improve hip mobility. But it doesn’t stop there.

The Bulgarian split squat exercise will also test and enhance your balance, particularly when you’re loading up with some extra weight in your hands.

And I think we could all agree that if you don’t have balance, you don’t have much when it comes to functional ability or athletic performance. After all, all the strength in the world doesn’t amount to a hill of beans if you don’t have the ability to balance and control your body.

Balance is an imperative, functional ability to have for athletic and performance-based pursuits as well as for activities of daily living, so if you’re not performing or incorporating any single-leg strengthening exercises into your training or workout regimen, you may want to start, and the Bulgarian split squat might be the perfect exercise for doing so.

Benefit 5: Safe movement and technique

As if four rock-solid benefits of the split squat weren’t enough, this fifth benefit is more icing on the cake for choosing to perform Bulgarian split squats.

The Bulgarian split squat is a relatively simple movement to perform and one that doesn’t require a high degree of technical expertise when compared to other outstanding exercises such as barbell back squats and deadlifts, making it a more ideal exercise for those who don’t have good movement control or exercise technique.

Related article: Can’t Keep Your Chest Up During the Squat? Here’s Your Solution

And the beauty is that whether you’re new to exercise and working out or a seasoned veteran, this rear foot-elevated split squat movement tends to be a much safer one to perform WHILE still being appropriately challenging for your lower body strength and endurance. So, less risk of injury while challenging your strength, balance, and mobility in the process — not too shabby!

Final thoughts

So now that you know some of the brilliant benefits of performing the Bulgarian split squat, you have my blessing to go and incorporate them into your training (if they’re appropriate for you, of course).

Whether you want more leg and hip strength, improved balance, more convenient training methods, improved hip mobility, or want to stay as safe as possible in your training, you’ll find any and all of those benefits if you opt to put the Bulgarian split squat into your workout routine!