Read Next >> Try Bulgarian Split Squats for Stronger Running Last updated on June 29th, 2019. The #1 Leg Exercise You’re Not Doing The Bulgarian split squat is an often forgotten leg exercise you can use to increase both size and functional strength in your legs . Before we delve into the awesome benefits of the bulgarian split squat, and as far as optimization to your workouts and muscle growth, first we should talk a little bit about safety. I don't back squat, rarely front squat, and when I do, it's usually with lighter weights. Although the two exercises share similarities, they are quite different. However, that is why there can be so many benefits of Bulgarian split squats, and it’s a movement you should implement in your routine as soon as you can (which will be right after this article). The Bulgarian split squat is a variation of a regular squat that's done with one leg. Done with the rear foot elevated on a bench, it builds lower body muscles without the additional stress on the back found with traditional squats. The split squat is very similar to the lunge and Bulgarian split squat, however it does not require the lifter to move dynamically under load or balance on one foot. How to do a bulgarian split squat. The rear foot elevated split squat (aka the Bulgarian split squat) has become my primary lower body strength exercise. (Please, hear me out before you slap the wuss tag on me and search for the next "do squats … The Split Squat. A Bulgarian split squat is easier on your knees than heavy squats and leg presses. Good luck! When I was starting out in the gym I spent far too long focusing on isolation exercises such as the leg extension, lying leg curl and light weight compounds such as the dumbbell goblet squat. Performing the split squats in front of a mirror will help you work on controlling knee position practice the exercise. Let me know how you get on in the comments. The reason is that you don’t need to … Many people report that they are even more comfortable than lunges. As with every exercise, if something hurts – stop and seek professional advice! As mentioned prior, performing a Bulgarian split squat closely resembles a basic lunge.