06/06/2026
The Bulgarian Split Squat (BSS) is more than a leg day add-on — research shows it activates the gluteus maximus and hamstrings more than traditional squats while demanding balance, core stability, and unilateral control, making it one of the most effective movements for strength, performance, and injury prevention.
Studies confirm that trunk-flexed versions increase posterior chain recruitment (glutes + hamstrings) while suspension or unstable setups heighten trunk stabilizer activation (erector spinae) 【PMC12382192】.
Compared to back squats, BSS is more hip-dominant with a higher hamstrings-to-quadriceps ratio and reduced spinal loading 【PMC8136570】.
EMG comparisons also reveal greater biceps femoris and core activation but less re**us femoris involvement, making it especially useful for athletes needing single-leg strength without overloading the spine or knees 【ResearchGate 2014 Study】.
Add in its accessibility (just a bench or step), versatility (bodyweight, dumbbells, tempo, suspension, or vibration platforms), and functional transfer to running and jumping, and you have one exercise that consistently earns its place in performance and rehab programs
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