The Bulgarian split squat is one of the most effective and feared exercises in the gym. Not only is it a dreaded lower-body exercise, but it’s extremely taxing. Checking your heart rate after working through a set of these is about as humbling as it gets. But the only thing that makes this already-brutal exercise even tougher is doing it wrong. Trainer Aaron Horschig, DPT, of Squat University, pointed out a couple of the most common Bulgarian split squat mistakes that too many lifters make.
In a recent post, Horschig displayed a viral video of a girl failing out of a split squat attempt, making the two critical mistakes. One, her back foot was on a box that was too high, and two, she shifted her weight backward instead of down. Here’s why those mistakes hold back your gains, and how to fix them before your next leg day.
Related: How to Nail the Bulgarian Split Squat and Build Power in Your Legs and Glutes
Bulgarian Split Squat Mistakes
The box is Too High
“If you lower the box height, you’ll decrease the load you place on your trail leg, keeping this exercise a single-leg squat with a kickstand for balance,” he says.
Ideally, the box or bench your rear foot rests on should sit right around knee height. This allows the front leg to do the heavy lifting and makes it easier to stay balanced while finding a full range of motion.
Shifting Weight Too Far Back
“Seesawing back shifts your body off balance and makes it really hard on your front leg to then come back up,” Horschig says.
As with a regular squat, your center of gravity should shift up and down vertically over the middle of your foot rather than forward and backward.
How to Do Bulgarian Split Squats
- Stand a couple of feet in front of a bench or step and place the top of your back foot on it. Glue your front foot to the ground, holding a pair of dumbbells.
- Bend the front knee to lower your back knee toward the floor.
- Push through the front heel to drive back up to standing, keeping weight mostly on the front leg.
- Repeat on the opposite leg.
Related: The Strength-Building Strategy That Targets Sticking Points and Protects Your Joints
