Bulgarian squat

Unilateral Strength General Progression

Bulgarian Squat

Bulgarian Squat


  • Development of unilateral lower limb strength and control (knee dominant)


Bulgarian / Elevated split squat bottom position

  • Place the rear foot on a low bench or chair; the higher you elevate the rear foot, the more emphasis you will place on the front working leg

  • Tighten all the muscles in your trunk, lift your chest and breathe in

  • Lower the hips towards the ground by bending both legs

  • Shift the weight towards the back part of the front foot

  • Keep the rear leg as relaxed as possible

  • Descend until the thigh of the front leg breaks parallel with the ground

  • Drive through the heel of the front foot to straighten the front leg and return to the start position

  • Breathe out as the knee straightens


  • Learning: 3 x 8–12 repetitions (2–3min recovery) with bodyweight only

  • Strength: 3 x 5–7 repetitions (2–3min recovery) with barbell or dumbbells at RPE of 7–8


  • Add additional load by holding dumbbells or a barbell across the back