Bulgarian Split Squat
The Bulgarian Split Squat (Rear Foot Elevated Split Squat) is exceptional because it develops single-leg strength, hip stability, balance, mobility, and force production—all of which are critical for an efficient golf swing.
Golf is essentially a series of single-leg loading and unloading movements. During the swing, each leg has a very different role—one leg accepts force while the other creates it. The Bulgarian Split Squat mirrors this demand better than almost any bilateral exercise.
Recommended Programming
- Warm-Up/Movement Prep: 2 sets of 8 reps per leg using body weight or light dumbbells.
- Strength: 3–4 sets of 6–8 reps per leg.
- Hypertrophy: 3–4 sets of 8–12 reps per leg.
- Power Development: 3 sets of 5–6 reps per leg with explosive intent while maintaining control.
Bulgarian Split Squat Instructions
- Stand approximately two to three feet in front of a bench.
- Place the top of your back foot comfortably on the bench.
- Hold a dumbbell in each hand with your arms at your sides.
- Brace your core and maintain a tall posture.
- Lower your body by bending your front knee and dropping your back knee toward the floor.
- Descend until your front thigh is approximately parallel to the floor or as far as your mobility allows.
- Drive through your front heel to return to the starting position.
- Finish tall while squeezing your front glute.
- Complete all repetitions before switching legs.
Front View
Side View
Primary Muscles Used
Tips
- Push through your front heel.
- Keep your chest proud.
- Brace your core before every repetition.
- Control the lowering phase.
- Maintain even pressure across your front foot.
- Keep your hips level.
- Finish each repetition by squeezing your glute.
- Use a full range of motion.
- Move slowly before adding more weight.
- Breathe out as you stand.
- Focus on balance before increasing resistance.
- Think about producing force from the ground.
Common Mistakes
- Allowing the Front Knee to Collapse Inward: Keep your knee tracking over your second toe throughout the movement.
- Standing Too Close or Too Far from the Bench: Find a stance that allows comfortable depth while maintaining good balance.
- Pushing Off the Back Leg: Generate the movement with your front leg rather than relying on the rear leg for assistance.
- Leaning Excessively Forward: Maintain a neutral spine while allowing only a slight hip hinge.
- Bouncing at the Bottom: Lower under control and avoid using momentum to stand.
- Allowing the Heel to Lift: Keep your front heel firmly planted throughout the exercise.
- Using Too Much Weight: Choose a resistance that allows full range of motion and proper technique.
- Losing Balance: Keep your core engaged and move deliberately through each repetition.
- Not Squatting Deep Enough: Lower as far as your mobility allows while maintaining proper alignment.
- Relaxing the Core: Keep your abdominal muscles engaged from start to finish.
Tim's list of benefits for the Bulgarian Split Squat
- Develops lead-leg strength for more powerful weight transfer.
- Improves balance and stability throughout the golf swing.
- Builds glute strength for increased clubhead speed.
- Enhances hip mobility and lower body control.
- Corrects strength imbalances between the legs.
- Reinforces proper lower body sequencing.
- Improves ground force production.
- Helps reduce stress on the knees and lower back.
- Increases lower body endurance for maintaining power late in the round.
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