Bulgarian Split Squat Set-up Options
We love options over here (like, really love them). Especially when it comes to a lift or workout that we’re not suuuuper excited about doing. Options can open doors & make things just a tiny bit better.
On that note, there is no more hated movement that I’ve ever come cross than the Bulgarian split squat (also known as the rear-foot elevated split squat). So today we’ve got options for how to find the set-up that works best for you & makes this movement comfortable.
Option 1: Back foot on bench
This is the most common method I see for BSS - placing the rear foot on a bench behind you. It’s a great option, doesn’t require a ton of set-up time and likely is comfortable for most people.
Some common struggles:
Feeling unstable because of the cushioning (just kind of part of the deal using a cushioned bench)
You can test out a narrower/longer stance to see what feels best for you. Be mindful that your elevated foot isn’t placed *directly* behind your working leg but both feet stay in line with your hip bones.
Traditional benches being too high
If you have access & are comfortable doing so, you can put a weight plate on the floor under your foot. This essentially “lowers” the height of the bench by brining your starting point up higher.
Option 2: Back ankle on racked barbell
I love this option because of how easily customizable it is to each individual. I’ve also heard (& experienced myself) this version feeling more stable because of how your ankle “sits” on the bar.
Some common struggles:
Barbells/racks or Smith Machines may be hard to come by or limited at gyms.
It may take more planning on your end to snag a free bar/rack or the smith machine when it’s available.. but that may be well worth it, too.
If using a traditional barbell & rack/cage set-up, the bar may move slightly in the cups.
Consider adding weight to the bar to help hold it in place or test out the position & your stance without weights at first to see if it needs adjustment or is wobbly.
Placing your foot/ankle on the bar is uncomfortable
Simple solution: add a bar pad.
Option 3: Use a stack of plates
This option is customizable, which we love. But it also takes time & energy to set-up & requires more equipment which isn’t ideal.
This is typically my “last resort” if a bench or bar/rack isn’t available. It’s worth sharing but likely not a first choice for most people.
Want to see the first two options in motion? Checkout this reel!
Have questions about Bulgarian split squats? Drop them below or send me an email.
Hey, I’m Kirsi!
Certified Personal Trainer & online fitness coach
I help women explore their strength & challenge themselves with simple programming & comprehensive coaching.
Interested in 1:1 coaching? Fill out your application here.
TRAIN smart with simple & efficient lifts inside my program TRAIN
BUILD comfort & strength with the barbell with my program BUILD