Erin Stern Explains How To Perform Bulgarian Split Squats, Offers Core and Glute-Focused Variations

Former two-time Figure Olympia Erin Stern continues to provide useful and easy-to-understand tips for better workouts. In her latest endeavor, Stern explained how to perform the Bulgarian split squat, offering setup and execution guidance alongside variations to tax the glute, quads, and calves. 

The Bulgarian split squat is an extremely popular exercise that targets the lower body and improves core stabilization. From hitting the quads to the glutes, calves, and even the hamstrings, many practitioners incorporate this compound movement into their routine due to its potential for building strength and muscle. 

“The Bulgarian split squat. The reason it’s one of my favorites is because I love the results that it gives. The reason it’s one of my least favorite exercises is that it’s typically difficult to set up and can be difficult to perform.” 

Erin Stern describes Bulgarian split squats as one of her favorite and least favorite exercises. While it can be challenging to set up and execute, Stern doesn’t underestimate the results that come with consistently practicing this movement. 

“If this is one of your least favorite exercises, hopefully, we turn it into one of your most favorite exercises because the results are chef’s kiss. I think it should be an exercise that’s in your current rotation for results. It hits the glutes, it hits the quads, calves, it’s great for core stabilization as well.” 

Erin Stern Shares Bulgarian Split Squat Variations for Enhanced Lower Body Development

To properly set up a Bulgarian split squat, Stern advised lifters to sit on the bench and extend the legs to figure out where the feet should be placed. 

“Sit on the bench, extend your legs out or one leg out and wherever your heel is, that’s where your foot placement is going to go. This makes it really easy and what I do is just take the dumbbells and slide them up to that point so I know exactly where that front foot is going to sit.” 

In addition to foot placement, Stern explained how far the knees should bend for the front and rear legs. 

“You’re looking at trying to have about a 90-degree angle in that bend of the knee in the front leg and a 90-degree angle in the bend of the rear leg. This can change though. So, if you’re changing your upper body positioning or you’re leaning back a little bit or sitting back a little bit more, you may have less of an angle from the front and more in the back.” 

“Now, what I want you to think about too is that rear foot positioning. I find it can be most comfortable if you place the top part of your rear foot on that bench. So, you want a nice flat contact with that bench if possible,” adds Stern. 

During the execution of this exercise, Stern believes keeping the torso perpendicular to the floor is best for hitting the quads.

“The default way of performing this exercise is with your torso upright and about perpendicular to the floor. It happens to be really great for hitting those quads.

If you want to further accentuate the quads, what you’re going to do is really focus on putting the weight on that front foot towards the ball and towards the toe of that foot.” 

For her first variation, Stern walked fans through how to perform an offset Bulgarian split squat. 

“Traditionally, you’re going to perform this exercise, you’re holding your dumbbells on either side, you got a nice even load. But, let’s say you want to hit your core just a little bit more, what you’re going to do is you’re going to do what’s called an off-set Bulgarian split squat.” 

“You’re going to hold it in the opposite hand of the leg that’s working. What this is going to do is it’s going to cause your body to have to stabilize a bit more and this is going to really activate your core,” said Stern. 

If glute development is the priority, Stern says to switch the dumbbell to the same side as your working leg. 

“If you really want to hit those glutes, you’re going to switch sides, so you’re going to hold the dumbbell on the same side as your working leg and this is going to help stabilize the other way. Your glute is going to have to stabilize with that weight and you’re going to place even further emphasis on the glute.” 

In addition, Stern detailed her Classic Goblet hold variation of the Bulgarian split squat. 

“This is where you’ve got the butt of both hands under the top part of the dumbbell and you’re resting that dumbbell just lightly against your clavicle. This is going to give you of course a different weight distribution than you would get with the two dumbbells or the dumbbell on either side.” 

“It is going to help quite a bit with having to balance. You have to use quite a bit of concentration with this variation.” 

From minimal equipment training to her ultimate V-taper workout for a smaller waist, Erin Stern is committed to her fanbase and has on-the-ground bodybuilding experience to back up her explanations. She remains a beloved ambassador of the sport and has even found success in the IFBB Pro League Bikini category as of late.

Feel free to try out her Bulgarian split squat variations during your next leg day! 

Watch the full video from Erin Stern’s YouTube channel below: 

RELATED: Erin Stern Shares Her Simple And Effective 3-Step Process For Proper Warm-Ups Before Training

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