Bulgarian Split Squat: Proper Form, Common Mistakes, and How to Fix Them

The Bulgarian split squat (BSS) is one of the most effective lower-body exercises you can do. It builds strength, improves balance, and targets the glutes and quads intensely - all with relatively simple equipment.

But it’s also one of the most commonly misunderstood exercises, especially when it comes to how you descend. If the movement feels awkward, unstable, or uncomfortable, it’s often a form issue, not a strength issue.

Let’s break it down.

What Is the Bulgarian Split Squat?

The Bulgarian split squat is a rear-foot-elevated split squat. One foot stays planted on the floor while the back foot is elevated on a bench, chair, or box.

Because most of your weight stays on the front leg, the exercise:

• challenges balance

• increases time under tension

• loads one leg at a time

• exposes form issues quickly

That’s also why good technique matters so much.

Proper Bulgarian Split Squat Form

1. Front Foot Position

Your front foot should be far enough forward that:

• your heel stays down

• your knee can bend comfortably

• you feel stable at the bottom

Too close = knee stress.
Too far = awkward balance.

2. Back Foot Setup

The back foot is there only for balance, not for pushing.

• Top of the foot or toes can rest on the bench

• Choose what feels natural for your ankles

• Keep the back leg relaxed

3. Torso Angle

A slight forward lean is normal and often helpful, especially if your goal is glute engagement.

What you want to avoid is turning the movement into a deep hip hinge.

Think:

• chest slightly forward

• ribs stacked over hips

• core lightly braced

The Big Question: Straight Down or in an Arc?

Short answer:

Mostly straight down. Not a big arc.

This is where most people go wrong.

What “straight down” actually means

• Your hips drop mostly vertically

• Your back knee moves toward the floor

• The movement feels controlled and stacked

Think:
“Elevator down, not a pendulum.”

A small forward shift is normal, but it should not feel like you’re swinging forward and back.

What the “arc” mistake looks like

When people descend in an arc, they usually:

• hinge aggressively at the hips

• swing the torso forward or back

• lose balance

• feel it less in the glutes and more in the lower back or quads

This often turns the exercise into a messy single-leg lunge instead of a controlled split squat.

Why dropping straight down works better

• Keeps tension where you want it (front leg)

• Improves balance and control

• Makes progression easier

• Reduces unnecessary joint stress

• Looks cleaner and more stable

Common Bulgarian Split Squat Mistakes

Swinging in an arc

This is the most common error. Fix it by thinking down, not forward or backward.

Over-hinging

A small lean is fine. Excessive hinging shifts the load away from where you want it.

Rushing the descent

Dropping too fast reduces control and balance.

Poor back foot setup

If the back foot is uncomfortable or unstable, the entire movement suffers. Try a surface lower than a bench, e.g. a step.

Simple Cues That Fix Most Issues

Use one cue at a time:

• “Drop the back knee straight down.”

• “Elevator, not pendulum.”

• “Stay stacked over the front foot.”

• “Slow down the way down.”

These cues work extremely well for both beginners and experienced lifters.

Who Should Modify the Bulgarian Split Squat?

You may need to modify or regress the exercise if you:

• are new to unilateral training

• struggle with balance

• have knee discomfort

• feel pain (not just effort)

Good alternatives include:

• split squats with the back foot on the floor

• supported Bulgarian split squats (holding onto something)

• shorter range of motion

Progressions (Keep It Simple)

Once your form feels solid:

• add dumbbells (goblet or suitcase style)

• slow the descent (3-4 seconds down)

• pause briefly at the bottom

• increase reps or sets

Quality always beats load here.

Final Thoughts

The Bulgarian split squat should feel challenging but controlled. If it feels unstable, awkward, or inconsistent, the fix is usually simple:

Drop straight down. Don’t swing forward.

Small technique adjustments make a big difference.

Quick recap

• Slight forward lean = OK

• Big arc = ❌

• Think vertical descent

• Control the way down

• Prioritize balance and stability