Let’s be real—Bulgarian split squats are the worst. The moment you set up for one, your legs start questioning your life choices. Your quads burn, your balance is shot, and if your back foot is on a hard bench, it feels like a medieval torture device.
And yet… they work. Really well.
So, if you're stuck in the “I hate these, but I know I need them” zone, here are 7 ways to make Bulgarian split squats suck a little less—because completely pain-free isn’t an option.
Why Do Bulgarian Split Squats Feel So Awful?
Bulgarian split squats are the leg day equivalent of tax season—necessary but painful. Here’s why:
- They demand single-leg balance. Your stabilizing muscles work overtime.
- They stretch your hip flexors aggressively. Especially if they’re already tight.
- They torch your quads AND glutes. No muscle gets a free ride.
- Your back foot positioning can be brutal. If you’re using a flat bench, enjoy that ankle pain.
But here’s the good news: once you tweak your set up and execution, they become a lot more manageable. Let’s get into it.
7 Ways to Make Bulgarian Split Squats Suck Less
1. Stop Using a Tall Bench
The higher the bench, the more stress on your hips and lower back. If your foot is way above knee height, you’re making this harder than it needs to be.
✅ Fix It: Aim for a back foot height around knee level. If your gym bench is too high, grab a lower box, stack plates, or use a split squat leg roller (more on that later 👀).
2. Fix Your Front Foot Position
Too close? Your knee collapses forward, and your quads take all the punishment. Too far? Your back leg gets overstretched, and your hips hate you.
✅ Fix It:
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Step your front foot about 2-3 feet forward from the bench.
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At the bottom, your front shin should be vertical—adjust as needed.
3. Elevate Your Back Foot on a Roller Instead of a Bench
Benches weren’t designed for Bulgarian split squats. The flat, hard surface puts pressure on your ankle, making an already miserable exercise even worse.
✅ Fix It: Upgrade to the Bells of Steel Split Squat Leg Roller.
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No more foot pain. The roller supports your back leg naturally.
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Adjustable height. Set it to the perfect level for you.
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More stability, less struggle. Focus on your legs, not your foot discomfort.
4. Engage Your Core (Or Fall Over Trying)
Bulgarian split squats aren’t just a leg workout—they challenge your core stability too. If you feel wobbly, your core might be slacking.
✅ Fix It:
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Brace your abs like you’re about to take a punch.
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Focus on keeping your torso upright instead of leaning too far forward or back.
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Hold onto something (like a squat rack) when first learning to stabilize.
5. Control Your Descent
If you're dropping into your split squat like a sack of potatoes, your joints (and pride) will suffer.
✅ Fix It:
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Lower yourself slowly and with control—aim for a 3-second descent.
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Pause at the bottom before driving up powerfully through your front foot.
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Don’t bounce out of the bottom. That’s cheating (and asking for knee pain).
6. Start with Bodyweight (Then Add Load Smartly)
Jumping straight to heavy dumbbells or a barbell when you can’t even do clean bodyweight reps is a rookie mistake.
✅ Fix It:
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Master bodyweight split squats first.
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Once stable, start with light dumbbells.
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Progress to a barbell only when your form is solid.
7. Use a Slight Forward Lean for Better Glute Activation
Want to hit more glutes instead of just obliterating your quads? Your torso angle makes a difference.
✅ Fix It:
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Keep a slight forward lean in your torso.
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Don’t overdo it—just enough to shift some load to the glutes.
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Keep your core tight to avoid arching your lower back.
Bulgarian Split Squats FAQs
Why do I feel Bulgarian split squats more in my quads than my glutes?
Your front foot is probably too close to the bench. Move it slightly forward and lean forward just a little to shift tension to the glutes.
How high should my back foot be?
Aim for knee height or slightly lower. If your bench is too high, use a lower surface or a leg roller.
Why is my balance so bad?
Bulgarian split squats demand stability. Try these fixes:
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Use a support (like a squat rack) at first.
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Brace your core—don’t let your midsection go slack.
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Slow down your reps to maintain control.
Is there an alternative to Bulgarian split squats?
Yes! If you physically can’t do them, try:
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Split squats (without elevation)
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Step-ups
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Reverse lunges
But if you just hate them because they’re hard… sorry, you still gotta do them.
Final Thoughts: Still Hate Bulgarian Split Squats? Too Bad. Do Them Anyway.
Bulgarian split squats will always be a struggle. But with a few tweaks, they don’t have to feel like an actual death sentence for your legs.
- Set up smart—front foot, back foot, torso angle all matter.
- Upgrade your comfort—Split Squat Leg Roller > Flat Bench.
- Take your time—slow, controlled reps get the best results.
Your legs will still hate you. But hey, at least they’ll look damn good doing it.
