Bulgarian Split Squat
Overview
The Bulgarian split squat (rear foot elevated split squat) is one of the most effective single-leg exercises for ACL rehabilitation. By elevating the back foot, more load is placed on the front leg, making it excellent for addressing strength imbalances between legs.
Key Benefits
- Single-leg loading: 85%+ of load on front leg
- Quad and glute strength: Primary drivers of the movement
- Balance challenge: Requires stabilization throughout
- Hip flexor stretch: Back leg gets passive stretch
- Addresses asymmetry: Trains each leg independently
- Sport transfer: Mimics single-leg athletic demands
How to Perform
Setup
- Stand 2-3 feet in front of bench or elevated surface
- Place top of back foot on bench (laces down)
- Front foot flat on ground, knee slightly bent
- Torso upright, hands on hips or holding weights
Execution
- Lower body by bending front knee
- Descend until front thigh approaches parallel
- Keep front knee tracking over toes (not caving)
- Maintain upright torso throughout
- Drive through front foot to stand
- Squeeze glute at top
Key Form Points
- Front shin angle: Roughly vertical or slight forward lean
- Knee position: Over toes, not collapsing inward
- Torso: Upright (slight forward lean OK)
- Weight distribution: Mostly through front heel/midfoot
- Back knee: Lowers toward ground (doesn't have to touch)
Progressions
Level 1: Supported (Month 3)
- Hold TRX, dowel, or wall for balance
- Focus on movement pattern and depth
- Bodyweight only
- 3 sets of 8-10 each leg
Level 2: Bodyweight (Month 3-4)
- No hand support
- Hands on hips or arms crossed
- Full depth (thigh parallel)
- 3 sets of 10-12 each leg
Level 3: Goblet Hold (Month 4+)
- Hold dumbbell or kettlebell at chest
- Start with 10-15 lbs, progress gradually
- 3 sets of 10 each leg
Level 4: Dumbbells at Sides (Month 4+)
- Hold dumbbells in each hand
- Arms hang at sides
- Progress weight over time
- 3 sets of 8-12 each leg
Level 5: Barbell (Month 6+)
- Barbell on back (like squat position)
- Requires more balance and core stability
- 3-4 sets of 6-10 each leg
Variations
Deficit Bulgarian
Front foot on small platform. Increases ROM and challenge.
Pause Rep
2-3 second pause at bottom. Eliminates stretch reflex, builds strength.
1.5 Rep
Lower fully, come halfway up, lower again, then stand. Increases time under tension.
Foot-Elevated (Couch Stretch)
Back shin vertical against bench. More hip flexor stretch component.
Common Mistakes
Stance Too Short
Front foot too close to bench. Creates excessive forward knee travel. Step out further.
Knee Valgus
Front knee collapsing inward. Focus on "knee out" cue. May need hip strengthening.
Excessive Forward Lean
Torso falling forward. Keep chest up, eyes forward. May indicate tight hip flexors.
Pushing Off Back Foot
Using back leg to assist. Back leg is for balance only—drive through front leg.
Exercise Prescription
| Phase | Load | Sets x Reps | Rest |
|---|---|---|---|
| Month 3 | Bodyweight (supported) | 3x8-10 each | 60s |
| Month 4 | Goblet (light) | 3x10-12 each | 60-90s |
| Month 5+ | DB at sides | 3x8-10 each | 90s |
| Month 6+ | Barbell or heavy DB | 3-4x6-10 each | 2 min |
Frequency: 2x per week