The Bulgarian split squat marks the transition from bilateral to unilateral squat work in the OG2 progression. With the rear foot elevated, the front leg handles near-full bodyweight while the rear hip flexor undergoes a loaded stretch that bilateral squatting never accesses. It’s T3 — Skill Development — because you’re simultaneously training single-leg strength, hip flexor mobility, and balance under load.
Setup
Surface height. Rear foot elevated on a bench, box, or couch — approximately knee height. Higher elevation increases the hip flexor stretch; lower is more accessible for beginners.
Front foot position. Step out far enough that when you’re at the bottom position, your front shin is vertical (or close to it) and your torso is upright. If your front knee is dramatically forward of your toes at the bottom and your torso is pitched forward, step out further.
Rear foot contact. Top of the foot on the surface, or ball of the foot — both work. Top-of-foot creates more hip flexor stretch. Ball-of-foot gives slightly more stability.
The Movement
Lower straight down by bending your front knee. Rear knee descends toward (but doesn’t crash into) the floor. At the bottom: front thigh at or below parallel, rear knee just off the floor, torso upright. Drive through your front heel to stand. Full range every rep.
The common error: Stepping too close to the bench, causing the front knee to travel excessively forward, the torso to pitch forward, and the movement to become quad-dominant rather than hip-dominant. Step further out.
The Hip Flexor Connection
The rear leg in a Bulgarian split squat is in a deeply hip-extended position — the hip flexors are at maximum stretch under load. For people with tight hip flexors (most adults), this is both uncomfortable and extremely productive. The hip flexor length developed here directly improves your deep squat hold quality and is a prerequisite for the pistol squat, where the non-working leg must extend forward while the working leg performs the full squat.
Progression Standards
3 sets × 8 reps each side, full depth, upright torso, consistent → ready for Cossack Squat → and Shrimp Squat →
Move. Groove. Repeat. Smooth.
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← Air Squat | Next: Cossack Squat →
Move. Groove. Repeat. Smooth.
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