The Bulgarian split squat is one of the most effective single-leg moves you can add to your training. It builds strength, balance, and stability while challenging your muscles in ways a traditional squat can’t.

Here are seven key things beginners and advanced athletes should know about this powerful exercise as demonstrated by a personal trainer at Falcon1 CrossFit gym.

1. What It Is

A Bulgarian split squat is a squat variation performed with one leg elevated on a bench or box behind you while the other leg takes most of the load. This setup puts extra demand on your quads, glutes, and hamstrings, while forcing your core to stabilise. Watch the step-by-step demo from a personal trainer to see how to set up, keep form, and avoid the errors most beginners make.

2. Why It’s Worth Your Tim

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