Stop F*cking Up Bulgarian Split Squats (PROPER FORM!)

Do you know how to do a bulgarian split squat? If not, you're in luck. In this video, I am going to show you exactly how to perform a dumbbell bulgarian split squat so that you can perform the exercise every time without making a mistake. Remember, it's not just what exercise you do, but how you do them that matters the most and I want to make sure that you get your bulgarian split squats form right every time you do them.
Step 1 of this bulgarian split squat tutorial is getting the setup right:
When doing a dumbbell bulgarian split squat, you are going to need a pair of dumbbells and an adjustable or flat bench. I would say that 90 percent of the problems with the exercise and the mistakes made during split squats is on how we position the feet in front of the bench and on top of the bench. Let’s start with the foot placement in front of the bench.
Step 2 of this bulgarian split squat how-to is your front foot position:
Sit down on the bench with the dumbbells held on your thighs. From here, extend one leg out until the knee is straight and the heel is positioned on the ground. This will represent the position of your heel when you stand to do the leg exercise. Before you do anything else however, move the foot out to the side another 2-3 inches.
Step 3 of this bulgarian split squat form guide is your back leg and foot positioning:
With the front heel in the place that you measured in step 2, you will know put your back foot up on the bench. The way you place the foot is critical however. If you put just your toes down on top of the bench then you are likely going to have balance difficulties. The toe is just not enough of a contact point with the bench to keep stability once the movement of the exercise starts. Instead, allow the ankle to fold in naturally and increase your foot/bench contact area by involving the outer portion of the foot and ankle.
Step 4 of this bulgarian split squat how-to is the torso angle:
This is where you get to target the muscles of the legs that you want to focus on with this versatile dumbbell leg exercise. If you want to hit more of the quads then you will want to make sure you keep your torso upright throughout the entire movement. If you want to make this more of a glute focused exercise then you would want to angle your body forward (without rounding your low back) and maintain this slight lean throughout the set.
Step 5 is how low should you go on a bulgarian split squat
This one is easy. You want to be sure that you go low enough that the dumbbells make contact with the floor without fully resting them on the floor. Many people will go low enough but remove the tension from their legs temporarily by disengaging and letting them rest even momentarily. This isn’t correct. You want the dumbbells to make contact but you want to feel their weight in your hands at all time to ensure that they are at no point resting.
Step 6 of how to do dumbbell bulgarian split squats is the intensity techniques that you apply to your sets:
There are so many ways that you can intensify a set of bulgarian split squats to further improve their ability to help you grow bigger legs. The first is by incorporating a pause rep at the bottom of the reps. This will increase the tension in the stretch position of the quads and glutes leading to a better hypertrophy response. The second thing is to take it one step further and perform them as one and a half reps. This will require that you lower to the bottom, come up just half way, go back down and then come back up to the top. This is just more stretch tension on the reps making for an even greater growth stimulus. Finally, you can perform this leg exercise without any dumbbells at all and do them explosively as a plyometric bulgarian split squat.
Now that you know how to bulgarian split squat properly, you will not only be able to set a good example for other gym-goers, but you will eliminate any risks that comes along with the traditionally performed version of this exercise. When it comes to form on a dumbbell bulgarian split squat, how you do it is going to determine whether you are setting yourself up for injury or if you are going to build bigger quads and glutes without that risk.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[@athleanx]

“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi ll be posted within the first 24-48 hours of you leaving the question. Good luck!

[@akashmakkar7187]

Would you recommend doing the drop set as a rest-pause set? Would it get even more effective reps at a lower weight so less stress on tendons?

[@rogelioestrada6618]

When doing the sprinter variation, I always find that I have minor rounding of my back at the very bottom of the lift, much like how you look in the video, and I start to feel lower back pain after a few sets or fatigue. Is there a better way to prevent this, is form an issue?

[@tavariswoods-bm9kr]

What if I use a barbell instead of a dumbbell

[@NewBeefProductions]

I have had hip surgery and have to do mobility exercises to open up my hip sockets every time before exercising. I can’t bear heavy weights yet after my surgery. I am hoping one day you make a video on hip mobility exercises for people who struggle to recover after a hard leg routine.

[@mehrozeali8564]

reverse tabatta format back workout please?

[@a-love-supremist]

I've been watching this guy for over 10 years and he's still teaching me new innovative ways to do an exercise. it's like it never ends. incredible.

[@koolertrek]

It’s the complexity of the human body.

[@humbletennis]

Welcome to hundreds of millions of years of human evolution.

[@escoladesustentabilidadein6858]

its amazing how Jeff continues bringing such fantastic content 🎉

[@vladeputinovic6128]

😂😂😂😂 how many bots he has

[@IamtheArcher777]

Jeff is that guy...

[@endmn1975]

My main problem with this exercice was keeping my balance. Thanks for all your advices through all theses years

[@mikacmiky]

Don't look down. Just find one spot in front od you and focus on it.

[@endmn1975]

@@paladindanse98 I can't answer for sure. I have no major problems on my right leg despite being the weaker one, but I definitely have issues on the left side. I will try turning my foot on the bench like shown on this video. If you have tips for strenghtening stabilising muscles, pls share

[@TheChreezyy]

you can find a spot where you can hold yourself on to with one hand...then only hold one dumbell in the other.... pref hold the dumbell on that side where youre working the leg... and probably a heavier dumbell because its only 1, not 2.... alöso the balance comes with exercise... just keep doing split squats and your balance will get better.

[@ponyslavestation4669]

Try farmers carry with one dumbbell obviously do it for both sides but this should fix ur imbalances pretty quick.

[@barbs8851]

Try not handling a dumbbell first and try getting used around that first?

[@milindmisraable]

I used to train almost exclusively with barbell/DB squats, deadlifts and some other machines on leg days. Tried switching it up with two of the Jeff's fav exercises this time ; the DB bulgarian squat and the DB reverse lunges. The difference in the burn is ABSOLUTELY INSANE. I've never been able to hit my glutes and quads as well before 🔥

[@tripeee58]

U continue to be the king of exercise specifics breakdown! What - How - Why & variations.

[@jessicagallagher907]

Would love more “how to’s” as well as mentions on the muscles you should be feeling so I can understand the mind muscle connection better. Thank you for all your awesome videos. They are very helpful!

[@coreyloftus]

Watched this video, then did 5 sets of BSS with weights. First time doing them with no pain!! And for the first time, felt all of my leg muscles working as I’ve always heard they would in this exercise. Thank you for your service to humanity, Jeff and team. You all are the best!! 🙏🏼🧘‍♂️💪🏼

[@sepehr20626]

The tip placement of foot on the floor was super helpful. I always struggled with how far my foot on the ground should be from the bench. As always, great informative video. Thanks Jeff!

[@DTA-dh5rk]

Don't give him credit for that one. There are a ton of videos out there on that same technique. You'll even notice women at the gym doing it, cause they have seen those same videos. Feel like Jeff is now fishing for ways to put out new content by copying other videos, while unnecessarily adding his own unnecessary unique ideas.

[@mohammedriyaz1390]

all those women have put their feet narrow not widened there base to get proper balance, even a small correction made by jeff, is still his own ideas

[@Siatkowkarzadzi]

@@mohammedriyaz1390 There is almost no new/own ideas in fitness anymore. And definitely not the width aspect you mentioned - it's fundamental knowledge in any sport/exercise utilising lounge

[@kbanghart]

​@@Siatkowkarzadziwhatever

[@karamelflan]

@@Siatkowkarzadzi whatever

[@JackdawTree]

Thank you so much for this video! As a beginner for weightlifting at 61 with numerous hip and back problems, it was almost impossible for me to do Bulgarian splits with a pointed toe, without an external support, now I can do it!

[@shereenlibra]

This is by far, the best Video I’ve seen on how to do al Bulgarian split squat! I’ve seen videos where the instructor says do not lean forward. They didn’t say why they just said you’re not supposed to lean forward. But if you don’t lean forward, you are only working your quads. I’m really glad I saw this video! Now I can put it to the test, because my balance was/is terrible. This guy is the best hands-down. 🙌

[@pearlosibu]

Absolutely

[@wickywills]

My problem with this exercise is that I prefer dumbbell curls.

[@Christopher-ko9op]

😂

[@gaymer7545]

😂😂

[@highkey4316]

real as hell. if done correctly this exercise is soul-sucking

[@kravchuxa]

😂

[@pearlosibu]

😂😂😂😂😂😂😂😂😂😂😂😂 Thank you for making me laugh so hard.

[@beezzzt3887]

Once again, great stuff Jeff. Thanks for sharing this info, you're the best fitness channel in the world !

[@tristanreid5770]

I’m leaving yet another comment appreciating how great this advice is. I’m so grateful to learn about rotating the foot! It’s not leg day but I’m going to try this out right now. Also the guy doing explosive reps at the end is a BEAST. Inspirational.

[@adamweber1545]

That was Antonio Brown, NFL WR.

[@pearlosibu]

Same!!

[@amkh4869]

Have been following jeff for over 6 years now, but his recent videos are the holy grail of quality content. The length of each video is perfectly short and he just spits useful facts during the entire time!

[@Itsmekvn]

Some of it are new and clearly he is still trying to keep up with the new data ill give him that

[@yvanthepcgamer7993]

True. he also comes back to exercises he has done so many times, but each times he comes back with them, there is new data/info on it. That is how you stay consistent. Because, really, if you think about it, he pretty much has already thought is everything there is to know and see@@Itsmekvn

[@lsherb8949]

Thanks for sharing this info, you're the best fitness channel in the world ! I just started this move 2 weeks ago. I Love how you explain everything just so. I'm a wife/mom/gradma who wants to keep strong muscles and bones. I do this move with no weights, 3 sets of 15, boy do I feel it. First the straight up, then lean forward. Follow the knee and you cant mess up. I'm holding my glutes when I'm done. I truly Love this move. This move will be part of my workout, thanks to you. My hat it off to you, doing this move holding 95 pounds, May God Bless. Keep up the good work. I wish you and your beautiful family the very best.

[@GratefulforFreePress]

As a trainer myself, I love watching Jeff's videos. Even for an exercise like this one that I more or less know inside and out, Jeff always has a little gem to hone my own technique as well as teaching method for any exercise I've ever seen. Great video!

[@distortedsteeve2980]

I like this guy, I’ll take his advice over the guy that does the pizza and donut ad.

[@joshuasalazar4316]

I love how we all know who this guy is because his ad is usually before videos like this.

[@LuisSoto-tu1sg]

⁠@@joshuasalazar4316Crazy right? It’s like that guy is trying to steal the subs from this guy!

[@drml91]

Who?

[@Dwinna1]

😂LoL

[@scorchingstarbhaskar7011]

Who are you talking about? Haven't been up to date with the fades here

[@kelvinagbeotu2716]

Couldn't be more correct. I've Felt and Seen results doing it this way, than the way I did them for the last 4 years. Thank you Athlean X

[@navers87]

I used to fear this exercise, just because of how brutal it can be, especially towards my knees. But boy, it is so rewarding. The amount of strength you can gain from it in time is endless. Now it is a staple on my leg day, along with the back squat. One of my favourite exercises now. Always feel more comfortable doing this exercise with my shoes off.

[@ponyslavestation4669]

Ye shits one of the most uncomfortable exercises u can do but at the same time one of the most effective.

[@CrimsxnReaver]

⁠this goes back to what Jeff said in a past video about favorite exercises. An exercise you hate is probably one that you should be doing instead of avoiding, and this has been true for me. I *HATED* bulgarians because of how difficult they were, but now I love them and I'm seeing progress.

[@ahintofhish07]

@@exnihilonihilfit6316😂😂

[@Ladymusicc]

I always flop my foot over like it's broken. It helps stabilize me better. Came to make sure i waa doing this movement right, and it's nice to see i am. Freaking love Bulgarian split squats.

[@heathroush5343]

one of my favorite body weight exercises. Thanks for doing a form video on it. I would appreciate some other "simple" exercise videos that everyone does wrong. Wouldn't hurt to do another push up video again.

[@Frazzledd]

Been watching this dudes videos for years, and whenever i have a buddy asking about a workout or even want a refresher myself this is always my first choice

[@LeeEverett1]

Absolutely love these short and concise videos.

[@userperCraig]

Thanks Jeff. I am 60 years old and I didn't realise how many exercises I wasn't doing right until I started to follow Jeff and his videos.

[@danqodusk8140]

Thank you, Jeff! Your explanations and demonstrations on how to properly perform a given exercise are always very helpful.

[@jinglebells6378]

BEST training channel in history period

[@_Dooby]

my audio glitched out the second he said "face pull" near the end, and it was absolute comedic perfection

[@JackMarino163]

What a great set of instructions. This exercise came up in a plan I’m on, and I had to see what it was. Thanks for taking the time!

[@postive-vibes]

The guy who was jumping as part of this exercise was insane. These squats are tough enough as is!

[@MegaSavvis]

That 1&1/2 rep variation also looks like some next-level torture

[@postive-vibes]

Yeah. I've done the 1 & 1/2 squat variation, and I wanted to die.@@MegaSavvis

[@dermosquitor9984]

I love this one too. Its one third of my leg days for 2 years now and it never gets old for me.

[@Carooo.777]

This dropped before my leg day! Thanks 🙏🏽

[@garyt.2616]

Excellent explanation. Another trainer pointed out that especially for athletes, there's many times they will be on one leg, so focusing on one leg is very beneficial for them. It is beneficial for all of us.

[@Sorashikari]

I would love to have a series of doing exercises properly. I'm always learning from you, and you have really helped me to set my weight lifting program up. It's been going great!

[@marooon9814]

I’m an absolute beginner to working out and one of my big fears is injuring myself due to set up and position so I really appreciate your information and how quickly you got to the point while also explaining it in a way that I would understand Just did my first set!! Im BEAT omg but I finally actually felt the burn!

[@noob4ever186]

This will really help my students👌I go to the gym every sunday with them

[@fudbeer1]

Thanks after trying many others been doing this exercise for months now and it has substantially reduced my knee pain when running.

[@exodion4173]

I also hv knee pain when i do barbell squats. Is this better for knees?

[@SteinsGateIsAMasterpiece]

Whose watching this at the gym?

[@hubmacfan]

This is my go to source to learn how to properly do an exercise. It's great learning from someone who has not just the credentials, but the experience to back it up.

[@hatmoney1]

Edging material starts at 2:48

[@UTubeSL]

😂

[@d.akhtar9080]

Bruh 💀

[@dahmenkevin1287]

Hahhahaha

[@spookledrealhard7154]

Real

[@OliviaBloomLuxuryCo.-hn1do]

I don’t trust everyone on social media showing me how to do these exercises esp with a back that’s flown out of a windshield! But this guy I always look for and I totally trust his direction.

[@DrummertheCody]

Why is it that I can do these all day on my left foot without so much as a wobble but can barely get two reps on my right without falling over?!

[@milz97y]

You have much more balance and potentially strength over your left foot than your right. This is the exact same as me, so I started doing free weight lunges making sure I match whatever full reps my right leg can do. From there keep building balance and strength. Another tip, I do all of this without shoes to really get the “feel” of both balance and pushing through my whole foot. Good luck, hope it goes well!

[@SuperEddie0228]

Imbalance

[@mheidelman8207]

Your left foot is likely your natural plant foot. Try to initiate jumping, standing, climbing stairs etc. from your right foot until initiating these actions from either your left or right feels natural.

[@bobbyh098]

I had the exact same problem! For me, my right hip internal rotation was bad. I worked with a PT to do a stretch to "mobilize" my right hip socket joint, which helped tremendously.

[@jumpninthedarkalley]

Muscle imbalances. One leg is stronger then other

[@catherinenaylor3633]

Thank you Jeff, been struggling with over working the quads (cyclist) the set up tip and tweek for using the glute is absolute gold. Also found the posture video is very helpful for my back. Owe you a cold one xx

[@BadTomzi]

My heart rate went to 165 just watching this.

[@vikings844]

Agree, this exercise gets my heart pumping more then anything!

[@PranshuTheGamer]

go doctah

[@stoyanmakedonski9494]

As a Bulgarian I can confirm - your form is perfect!

[@MaDFroG88]

I’m from Bulgaria and love the channel 🇧🇬 🎉

[@thephysiobot]

This is such a great exercise once you get it right, some great points here. 💪

[@stevemontgomery9966]

Hey, Jeff - how often can you/should you do Zone 5 VO2 max workouts per week?

[@Banksyyt]

Thanks for doing all these videos. You add additional ideas to the exercise and I find them super helpful. Cheers!

[@Samuellwright]

I didnt know Jeff had it in him .. What did he say?! 😳 1:55

[@artsbybware4790]

😳

[@SuperYouvid]

Thank you for this demonstration. I've began trying these split squats as a solution to squatting alone at home without a safety rack. I can't go heavy without the safety rack hence I looked towards lunges and found these. I think this exercise is a fine solution to my problem. I appreciate your contribution! 🤙

[@boooooyaka]

1:12 My ankles can't do that

[@rolencer]

That’s too damn badd

[@Serial32]

Stop with the excuses

[@dhilipranganathan3152]

Thanks Jeff for a short, to the point, but very valuable video. The leg position and the depth were always tough for me, but now that I have seen this, will try out the tips to see the benefits.

[@pearlosibu]

I hate split squats. Now I’m looking forward to doing this. Jeff, may you get your 💐 in this life.

[@tnn-cj3vy]

you know i read that pinned comment and i thought finally, i can ask literally anything and I'll have it answered! then i realized... i don't really have any questions because i can just look up athlean x - *any word* and he'll have a video about my burning question. so thank you jeff you're a G, there's no question here.

[@pearlosibu]

He really is.

[@lparker4080]

Thank you for this. At almost 65 yrs I did 3 sets of 6 on each leg with 8 lb weights. Look forward to building up to more weight. For once I didn’t struggle with feeling off balance.

[@astro_mach7117]

THIS. Was doing them wrong and the extending the leg and lifting from where that heel sits was perfect. Thank you for this.

[@honey_badger1968]

Thanks for the tip on the back foot position. I've lost a lot of my balance when I lost my hearing, and doing ANYTHING on one leg is hell. I'll definitely try it today and see how much it helps.

[@Neofrommatrix]

The Bulgarian split squats is my new found love thank you for helping me do it right.

[@rebeccabiel7501]

BSS are a struggle for me, I just tried it according to your instructions and it worked a lot better, so thank you very much!!😊

[@Shazia44]

MVP of fitness KZbin. God bless you man

[@stepanpapazqn8558]

Bet 80% of the viewers haven't heard of Bulgaria, but at least some of them have checked it out after you said it's your favorite leg exercise. Greetings from Bulgaria :D

[@analothor]

Jeff has taught me so much over the years

[@brianbyrne7506]

Been subscribed for years now!! Love this channel!! That’s why my newest subscription was to an athlete x membership and I love the info Jeff gives us and how he does his programs!!

[@nadiacoffey2609]

I love this exercise and it’s one of the only ones that I can really feel in my glutes, but it is so awkward. Thanks for the video, I feel like I can get my form right, now.

[@jomarbaez3749]

I’ve been waiting on this video for so long. Thank you Jeff.

[@clichejeff]

Thank you so much for this! Super helpful as I was lacking confidence in doing this properly.

[@3Unique]

Would love more how-to’s. That is where I really struggle with gym work. Thank you.

[@gitgud7241]

thanks for the video! it might just be my favorite exercise from now on

[@terigiese1322]

Fantastic and thorough explanation of my fave exercise!!It just HITS!!👏🏻👏🏻🔥

[@judepearcey9348]

Amazing practical and sensible advice. I love/hate the BSS but the results it gives are incredible

[@nicholasmallan3656]

Your reverse back extension for lower back pain saved me. Thank you. I can do all of my favorite ab exercises now with no back pain. Sit ups, knee pull crunches and decline sit ups. Thank you. Can I come to your gym and train with you? Lol

[@thesagestrategist]

This is super helpful. Can't wait to try these suggestions next lower body workout.

[@trianna2008]

Thanks for this! I’ve tried doing split squats several times over the last few years but always hated them because I couldn’t get a comfortable form. I will definitely try with these mods next time!

[@Truesdale84]

Just happened upon your profile after getting back into the gym and this exercise is on my list today. Very helpful! Subscribed

[@ColinHarvey78]

Great video on one of my most liked - and hated - exercises! They’re great, but they almost always finish me off!

[@danihp3242]

I love Bulgarian splits, the key is to separate your legs width hip apart after you set the right distance from the bench.

[@humeseraph]

Thanks for the video, I was one of the guys that would loose balance while doing the exercise, so this really helps.

[@omdc535]

For setup, I visualize a line from the edge of the bench to the floor, then place my heels near that visualized line. I take 2 heel/toe steps to get my correct placement. I go down until the knee of my back leg touches the floor. This method seems to account for short and tall people.

[@vipe650r]

I'm pretty sure I involuntarily screamed internally when the clip of homeboy doing explosive BSS popped up. Oh, the DOMS. The DOMS is coming.

[@joyceholloway7889]

I love this. Thanks for teaching me❤

[@britt5753]

I love this exercise, in all its spicy variations. Plyos are especially fun.

[@boc-tonysyklist2145]

Thank you for this! Thought I had this exercise pretty nailed, but I see I have some room for improvement.

[@Pepe1232high2die]

Bulgarien squats best exercise ever after 15 years back problems safed me and make me sleeping at night he explain wrong sit on the bench streatch on feet out stand up with the other one and you have the prefect Position for doing it easy and more effect of contraction

[@Monique_Stars]

Best description for this excersize in under 5 lol😂 SUBSCRIBED.

[@Kag3dsol]

I do this exercise all the time. This was helpful cause I always felt my form was off. Great tips

[@rudychavira5558]

Nice, I am going to incorporate this into my sessions all my other leg exercises have improved my bicycling hill climbing totally, thanks for the video

[@Cr4shOverride]

thx for this right foot positioning advice for the standing foot. a good idea indeed to no longer having to worry where to best put it. now i can do more reps as well. cause i did it too narrow before. it also seems to unload a bit of stress on the joints. what helps for more endurance training in this as well. i neged you a bit with the pull-ups. but doesnt mean i am against you per se so keep up the good work in teaching people how to do things properly ;)

[@fromfattofit7]

I love this exercise, but up until this week, I wasn't able to do it safely. These tips will improve my form too. Thanks again Jeff.

[@abdussalam2714]

I sustained a back injury from deadlift The pain is gone, but when I attempt a barbell squat on the 5th set, the pain returns This exercise has helped alot as a replacement. It burns like hell and I used to get nauseous but it’s worth. I felt better gains in quads from it too

[@jedi4049]

Was afraid to add this but his tip on the back foot makes me want to try it out

[@NuttyNorth1300]

These fuck your legs up like crazy, but in a good way. I have a pinched nerve in my back acting up rn and had to remove squatting movements that put pressure on my back out of rotation for some time and work these in. The quad/glute burn is insane. I like how these can help fix my glute imbalance as well.

[@ctbryant09]

Thanks for this man, my knees and ankles are misaligned so the "toe on the bench" was effing miserable so I just skipped this exercise altogether. Thanks again

[@manim5844]

I've been watching your videos at work so i can re do my work outs lol thank you!

[@temptingfate759]

I am currently going through post acl surgery recovery...thanks I have been using this exercise apparently incorrectly...I appreciate you posting the correct form and body position....

[@msmarlee]

Yes yes yes! Thanks for sharing. I do these on leg/glute day. So glad I'm doing them correctly. Personally I prefer to do these on the smith machine. I also use kettlebells. 💪

[@risibleraven5926]

Great video!👏🏼 I see so many people F ing this up everyday…including most the trainers at the gyms I frequent!🤦🏻‍♂️

[@baquerhussain9567]

these are literally the best instruction to the workouts i was ever searching forrrrr thanxks jeff sirrrr😊😊

[@MitchelMD]

I needed this - so much more effective with understanding torso angle.

[@ArtbyPaulPetro]

that is one exercise that I feel really benefits from doing it barefoot. balance is so much better without an inch of springy rubber, gel and/or air between my foot and the floor.

[@leonerd_klondike]

I love this guy. Great information and straight to the point. 👑