strength · intermediate

Bulgarian Split Squat

A rear-foot-elevated split squat that builds unilateral quad, glute, and hip flexor strength while challenging single-leg stability. One of the most effective lower body exercises for runners.

  1. 01Stand about two feet in front of a bench or elevated surface (knee height).
  2. 02Place the top of your rear foot on the bench behind you, laces down.
  3. 03Lower your body by bending the front knee, keeping your torso upright and core braced.
  4. 04Descend until your front thigh is parallel to the ground or your rear knee gently approaches the floor.
  5. 05Drive through the entire front foot — heel to big toe — to return to the start position.
  6. 06Keep the front shin as vertical as possible throughout the movement.
  7. 07Complete all reps on one side before switching legs.
Why it matters

The Bulgarian split squat addresses the single-leg strength demands of running more effectively than bilateral squats. It builds the quad strength needed for downhill running and deceleration, while simultaneously stretching the hip flexors of the rear leg — a common tight spot in runners. Studies show unilateral leg strength asymmetries >15% are a risk factor for running injuries.