Bulgarian Split Squat
Quads, glutes, single-leg strength, balance
Why it works
The Bulgarian split squat is the most effective single-leg strength exercise. Elevating the rear foot shifts nearly all the load onto the front leg, building unilateral strength that transfers directly to running, climbing, and injury prevention.
How to do it
- Place one foot behind you on a chair or step. Stand on the front leg
- Bend the front knee and lower until the back knee nears the floor
- Drive through the front foot to stand. Rest standing when you can't control the descent
- Front knee tracks over your toes
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Bulgarian Split Squat?
The minimum effective dose for Bulgarian Split Squat is 40s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Bulgarian Split Squat target?
It targets quads, glutes, single-leg strength, balance. Done daily at its 40s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Bulgarian Split Squat worth doing if I only have a minute?
Yes. 40s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Bulgarian Split Squat easier or harder?
To scale it down: Lower rear foot. Hand on wall. To make it harder: Pause at the bottom. 3 seconds.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
