The ULTIMATE Bulgarian Split Squat Tutorial

In this video, Dr. Aaron Horschig breaks down the fundamentals for performing a perfect Bulgarian Split Squat. These include:

a. Stance length
b. Height of box
c. Stance width
d. Foot position (front and back)
e. Pressure into foot.
f. Movement (don’t seesaw – try to be vertical)

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Considerations for injury rehab: If the front foot is too close to the bench the athlete will have to to drive their knee far past their toes during the lunge, which early in the rehab process from many knee injuries could place too much stress on patellofemoral joint and patellar/quad tendons and increase symptoms (for someone without knee pain, this is not necessarily a bad thing).

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Music credits

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Special thank you to Evan Pierson Productions for his help in making this video!

[SquatUniversity]

The #SquatUclub is now on YouTube! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my YouTube channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!


I’ll reply under the winners comment - so make sure you keep up on your notifications!

[BikesandBriar]

I’m a cyclist. I ride anywhere from 60 miles to 150 miles per week. I thought I was strong, until I tried these. They are way harder than you think. I had to start with no weights. And even then, I was losing my balance and had a harder time ascending than I expected.. especially my right leg. What a great movement to correct imbalances!

[kurts]

I comment on this guys videos, so it helps his algorithm... because it’s the least I can do. Thanks Aaron.

[TheLaxfizzle]

Keeping the arch and not falling/caving into my flat foot is the biggest issue I have with single leg excreises... with the help of many of your videos, I'm on my way to solving that problem one day at a time. Ty senpai.

[shantanusapru]

Brilliant tutorial! This video corrected a lot of my form mistakes, and gave me a few very useful cues; can now do this exercise with no knee pain.
Thanks a ton! Very useful!

[ChadToney]

Added these as warmups for heavy squats — no more knee pain!

Today, I tried to skip them as a warmup — instant knee pain at warmup 135 lb back squat! 😂

[cathalmullins]

The best Bulgarian split squat on youtube. Thanks for the metrics. Your videos helping in my overuse running injury and weak core. Thank you.

[KunalMoon]

Great to know that from long time I neglected all other video tutorials which suggest the see saw pattern
For maintaining the constant tension on my quad I used to be on medium stance with going all vertical
This videos now explains why all others are wrong, , .

[hzhz]

I'd just wanted to say thank you very much for all the infos u have been sharing with us, Dr. Aaron. Very detailed and comprehensive explanations - and all of these for free! What a man!

[otterheart]

Just learned I've been doing the split squat completely wrong. What a huge difference this checklist made! Thank you!

[marshallhobbs]

1st Step: Position
2nd Step: Stance Length
3rd Step: Stance Width
4th Step: Foot Position/Pressure
5th Step: Weight or No Weight
Mods: Move front foot position slightly forward to be more on heel with vertical shin.

[mikehuckabay]

Thanks so much. I am a fully non sighted lifter ands was trying to learn how to do Bulgarian split squats. The video helped so much, thanks.

[Virsidus]

Thank you Doctor Aaron, I'm trying to heal my patellar tendinopathy for quite some time now. Found your website's article to be of great use. I really miss the old days when I was squatting heavy and I hope to make it back there soon..

[GC_Trips]

the best explanation, broken down into simple steps. Thank you!

[WagnerB-]

The best explanation/tutorial I have ever seen and/or heard!!! Thx Doc.

[Ag-ktje]

Keeping stability on BSS is a nightmare for me

[MaryLeeGaffin]

Helpful and to the point, as always. Thank you!

[ninjarogue]

Thank you for this video! Great content.

[mikepistol]

The advice is appreciated. Good lookin Squat-U.

[yungmango]

I just gotta say, as someone who has been performing this exercise multiple times a week with a barbell for years, I wish more people were willing to try it! Doing it with dumbbells, kettlebells and even a Smith machine are good…. But when you have a barbell on your back?! The difference is night and day. The amount of gains I’ve made in my entire lower body is unreal. I’ve completely given up hip thrusts for this exercise and let me tell you, it works better than anything i’ve ever done in the gym in regards to a glute exercise.