Athletes are always chasing that extra edge. More power. More stability. More ways to crush the competition.
Yeah, squats and lunges are great, but there’s one move a lot of people sleep on. The Bulgarian Split Squat. It hits different, and in some ways, it’s even more effective for athletes than back squats.
Don’t believe me? Give me a minute and I’ll make you a believer.
Where Did Bulgarian Split Squats Come From?
This exercise has a legit origin story. It’s not some random gym bro invention. The Bulgarian Split Squat came straight out of Bulgaria in the 80s, thanks to Angel Spassov. He coached their weightlifting team, and those guys were absolute monsters breaking records like it was nothing.
Spassov started pushing this move, and before long, athletes everywhere were adding it to their training. It’s been a quiet killer in strength programs ever since.
Why It Hits Different
In athletic training today, the Bulgarian Split Squat isn’t just a nice extra. It’s a top-tier movement. You’re getting strength, balance, and flexibility all in one go. Quads, hamstrings, glutes, core… they’re all working overtime.
And it’s not just about building meat. It’s about fixing imbalances, improving stability, and keeping you on the field instead of the injured list. That’s why pros from football, track, soccer, and even basketball keep it in their programs.
How to Do It Without Looking Like a Rookie
Find a bench. Stand a couple of feet in front of it. Toss your back foot up so the top of your foot rests on the bench. Your front foot is the worker here.
Brace your core like you’re bracing for a hit. Drop down until your front thigh is parallel to the floor, knee over the foot. No letting it shoot forward like you’re trying to touch the wall. Drive back up through the heel. Repeat. Feel the burn.
You’re hitting quads and glutes the hardest, but hamstrings and calves are in the mix too. Your core? Oh yeah, it’s fired up the whole time just to keep you upright.
Common Mistakes and How to Avoid Them
Time for some real talk. As epic as the Bulgarian Split Squat is, there’s room for error if you’re not careful. Let’s go over common mistakes and how to dodge ’em.
Mistake numero uno: letting your front knee cave in or push too far forward. This ain’t good for your joints, pal. Keep your knee in line with your foot and don’t let it jut past your toes when you lower down. This keeps the force on your muscles, not your knee.
Next up, don’t let your torso bend forward. Remember, your core’s gotta stay engaged. Imagine a string pulling you up from the crown of your head. This helps keep your back straight and puts the work on your legs and glutes, not your back.
Lastly, don’t rush! This isn’t a race. Controlled, steady movements are key. Lower yourself down slow and controlled, then power back up. This ensures you’re hitting the right muscles and not relying on momentum.
My golden rule? When in doubt, dial it back. It’s better to perform the exercise correctly with less weight than to go heavy and risk injury. Remember, this is about long-term athletic gains, not short-term ego boosting. Keep these tips in mind and you’ll be a Bulgarian Split Squat pro in no time.
Why Athletes Love It
Athletes love the Bulgarian Split Squat because it does so much at once. It builds serious lower body strength while opening up tight hips, giving you the kind of flexibility that pays off in every sport. It forces you to train your balance too, so you stop wobbling around like a baby deer when you cut or pivot. And since each leg has to work on its own, your strong side can’t keep bailing out your weak side.
Over time, that means more symmetry, more power, and fewer weak links. On top of all that, it helps protect you from injuries by teaching your body to move the right way. Think of it as a personal bodyguard for your legs, always keeping you ready to perform.
Bulgarian Split Squats vs Barbell Back Squats For Athletes
Both moves are great. But if we’re talking athletes, the Bulgarian Split Squat has a few sneaky advantages.
It works one leg at a time, which means your strong side can’t hide your weak side. You get more balance work, more core engagement, and a built-in hip flexor stretch every rep. Plus, it’s easier on your spine since you’re not loading up a heavy bar across your back.
And because sports are full of single-leg movements like sprints, jumps, and cuts, the carryover is huge.
That said, don’t ditch back squats completely. The real win is using both.
Athletes That Use The Bulgarian Split Squats
You can find NFL guys doing them with trap bars, soccer players like Sergio Ramos hammering them out, and even QBs adding knee drives for extra athleticism.
If the pros are making them a priority, maybe you should too.
Final Word
The Bulgarian Split Squat is one of the best moves an athlete can do for strength, symmetry, and injury prevention. It’s not flashy, but it delivers.
If you want to run faster, jump higher, and move better in every direction, this is your move. Train it, own it, and watch your game change.
Ryan is a former college wrestler and lifelong fitness fanatic with over 25 years in the industry. He’s run half marathons, tackled mud runs, placed in body transformation contests, and coached everything from wrestling to girls’ soccer.
Along the way, he’s tested hundreds of supplements and built a deep well of supplement knowledge. His work has appeared in Muscle & Strength, Testosterone Junkie, The Sport Review, and more. Today, he’s the editor-in-chief of this site, still training hard and helping others reach their goals. Connect with him on LinkedIn below.
