Mastering the Bulgarian Split Squat: Perfecting Foot Position for Strength and Stability

Learn how to optimize your Bulgarian Split Squat for maximum strength and stability. Listen to John Welbourn break down the ideal back foot position, common mistakes, and tips for improving this powerhouse movement. Watch now and take your lower-body training to the next level.

On Power Athlete Radio, Arash Soofiani asked an excellent question about one of my favorite movements: the Bulgarian Split Squat. Specifically, he asked whether the back foot should rest flat on the bench or if it should stay on the toes in a lunging position. This might seem like a minor detail, but in reality, it can significantly impact the effectiveness and safety of the exercise.

Why the Bulgarian Split Squat?

Before diving into the specifics of foot positioning, let’s talk about why the Bulgarian Split Squat is such a powerful movement. As a unilateral exercise, it emphasizes single-leg strength and stability, helping correct muscular imbalances while building strength in the quads, glutes, and hamstrings. It also challenges core stability and balance, making it a staple in Power Athlete training programs.

This movement provides a significant range of motion for the working leg, allowing for deep hip and knee flexion. This makes it an excellent choice for developing lower-body strength, mobility, and functional movement patterns that translate to sport and life.

Back Foot Position: Flat vs. Toes

When performing the Bulgarian Split Squat, how you position your back foot is crucial for maintaining balance and optimizing the movement.

Flat Foot on the Bench

Resting your back foot flat on the bench (top of the foot in plantar flexion) can feel more stable for some, but it places the ankle in an awkward position. Plantar flexion (pointing the toes) isn’t ideal because it removes the natural stability of the foot and ankle. Additionally, this position can cause discomfort or cramping in the ankle or shin and limit your ability to fully engage the working leg.

Toes on the Bench

On the other hand, placing the toes on the bench in a lunge-like position can provide a better alignment of the ankle and knee. However, this position often feels less stable because the toes don’t have a solid surface to grip, especially on a flat or hard bench. This instability can lead to poor balance, shifting focus away from the primary muscle groups you’re targeting.

The Ideal Solution

In a perfect world, you’d use a surface that allows your back foot to rest in dorsiflexion (ankle flexed upward). This means the top of your foot would rest comfortably on a slightly rounded or padded surface.

At Power Athlete, we use pads designed for this exact purpose. For example, AbMat makes an affordable attachment that slides onto a barbell or bench, creating a curved surface for the back foot. This allows the ankle to rest in a more neutral position, improving comfort, stability, and overall mechanics during the movement.

Why Foot Position Matters

The primary goal of the Bulgarian Split Squat is to load the working leg (the front leg) effectively while maintaining proper alignment and balance. If your back foot is unstable or uncomfortable, it can shift your focus, compromise form, or even lead to injury.

By ensuring the back foot is supported correctly—in a position that promotes stability without interfering with movement mechanics—you can maximize the benefits of the Bulgarian Split Squat while minimizing risks.

Practical Tips for Better Bulgarian Split Squats

• Use a Pad: If possible, invest in a curved pad like the AbMat attachment for better foot placement.
• Adjust Bench Height: The bench or platform for your back foot should be at knee height or slightly lower for most people.
• Focus on the Front Leg: Keep the majority of your weight on the working leg. The back foot is there for support, not to bear weight.
• Start with Bodyweight: If you’re new to the movement, master it with just bodyweight before adding resistance.

Conclusion

The Bulgarian Split Squat is a foundational movement in the Power Athlete training philosophy, offering unmatched benefits for lower-body strength and stability. Paying attention to details like back foot positioning can make a huge difference in your performance and results.