If you’ve ever looked for a no-equipment workout that can actually challenge your strength, balance, and coordination in under ten minutes, the Bulgarian split squat might just be your answer. It’s one of the most underrated yet powerful exercises out there—and it doesn’t need a gym or fancy gear. Just one elevated surface and your own body weight are enough to fire up your lower body and leave your legs trembling—in a good way.
This movement has grown in popularity not just among personal trainers and athletes but also among those of us who need efficient routines for everyday fitness. Let’s explore how this 10-minute daily routine built around the Bulgarian split squat can transform your legs, improve posture, and enhance functional strength.
What makes the Bulgarian split squat so effective?
The Bulgarian split squat is a single-leg strength movement that targets the quads, hamstrings, glutes, and calves, all while engaging your core and improving your balance. Unlike traditional squats, which work both legs simultaneously, this variation isolates each leg—forcing each side to work independently and evenly.
It’s ideal for identifying muscular imbalances, which are common even in regular lifters. Plus, because one leg is elevated behind you, the range of motion is greater than a typical lunge or squat. This means more muscle activation, especially in the glutes and hamstrings.
Even more impressive is how well the Bulgarian split squat fits into a minimalist workout routine. You don’t need a squat rack, a barbell, or even much space. Just a chair, a step, or a bench—and commitment.
Why a 10-minute routine works
Ten minutes may seem short, but with the right intensity and structure, it’s enough to stimulate serious strength gains. Most people give up on workouts because they overcomplicate things or set time goals they can’t maintain. A daily 10-minute leg routine doesn’t just build muscle—it builds consistency.
With this brief but focused window of movement, you can target your legs efficiently without exhausting yourself or needing recovery days. The Bulgarian split squat is perfect for this kind of training because it’s easy to scale—slow down for more burn, add reps for endurance, or add weights for strength.
The muscles you’re working every day
You’ll feel it in your quads. But that’s not all. This movement activates the hamstrings, glutes, calves, and even the adductors on your inner thighs. More importantly, your core is constantly engaged to keep you upright and balanced.
In fact, because one leg is elevated, your body is always trying to stabilize itself. That means deep core activation—especially your transverse abdominis and obliques—comes naturally.
Over time, this daily engagement leads to more than stronger legs. It improves posture, balance, and coordination—all essential for everyday movement, athletic performance, and injury prevention.
Start with a simple warm-up
Never jump into a single-leg movement cold. It’s important to prepare your joints and activate the right muscles. Spend just two minutes before your routine on the following warm-up:
- Leg swings (front-to-back and side-to-side)
- Bodyweight lunges with a gentle stretch
- Hip circles to open up your range
- High knees or jumping jacks to get your blood flowing
This basic preparation helps reduce joint stiffness and gets your muscles ready to fire properly.
Your 10-minute daily Bulgarian split squat routine
Now let’s get to the good part: the actual routine. This 10-minute plan is broken down into segments designed to activate, challenge, and finish strong. Adjust intensity by adding pauses, slowing the tempo, or increasing reps.
Minute 1–3: Basic Bulgarian split squats
Start with the classic form. Stand about two feet in front of a bench or chair, place one foot behind you on the elevated surface, and slowly lower your back knee toward the ground. Push through the heel of your front foot to return to standing.
Keep your torso upright and your front knee tracking in line with your toes. Perform 10–12 controlled reps per leg. These three minutes are about building a base and checking your form.
Minute 4–6: Tempo reps
Now slow things down. Take 3–4 seconds to lower into the squat, hold for a second at the bottom, and then push back up. This time under tension makes your muscles work harder with less weight. It also strengthens your control and stability.
Do fewer reps here—6 to 8 per leg is enough. Focus on smooth movement and strong breathing patterns.
Minute 7–9: Pulse reps
Next comes the burn. Lower yourself halfway and perform tiny pulses at the bottom range—never fully standing up. This challenges your glutes and quads like no other.
Do 15–20 pulses per leg. Don’t rush. You’ll feel the heat build fast, and your muscles will be screaming by the end.
Minute 10: Static hold or jump finish
End strong. You’ve got two choices here, depending on your fitness level.
- Option 1: Static hold – Sink into the bottom of your squat and hold the position for 30–45 seconds per leg.
- Option 2: Split squat jumps – From a split stance (without elevation), explode upward and switch legs in the air. Do 10 reps total.
This final minute pushes your mental toughness and finishes the session on a high note.
Don’t make these common mistakes
Even though the Bulgarian split squat looks simple, it’s easy to get wrong—and small errors can lead to joint strain or imbalanced muscle activation.
- Don’t let your knee collapse inward—always track over the toes.
- Avoid leaning too far forward. Maintain a tall chest and engaged core.
- Don’t skip warm-up or cool-down. It’s crucial for joint health.
- Make sure your elevated foot is secure to avoid wobbles.
- Keep your front foot far enough forward to create a 90-degree bend at the knee.
Correcting these details makes a huge difference in both safety and results.
Progress at your own pace
The best part of this routine is how adaptable it is. You can stay at bodyweight until you feel ready for more. Then, add a dumbbell in each hand. Later, try a weighted vest or elevate the front foot slightly for even deeper range.
And if you’re just starting out, there’s no shame in using a wall for balance or lowering the height of the rear foot. What matters most is intentional movement and consistency.
Finish with a short cool-down
You’ve earned it. Take 2–3 minutes after your workout to cool down and stretch. Focus on the hip flexors, hamstrings, and calves—these are the areas that worked hardest.
- Hip flexor stretch with knee on the ground
- Hamstring stretch with a forward fold
- Calf stretch against a wall
- Gentle ankle circles and deep breaths
This will help reduce soreness, improve flexibility, and keep you fresh for the next session.
How Do You Do a Bulgarian Split Squat Properly?
It starts with the setup: one foot on the ground, the other behind you on a bench or sturdy surface. Lower your back knee toward the floor while keeping your front heel grounded and chest upright.
Key tips:
- Your front knee should stay in line with your toes.
- Don’t let your front heel lift.
- Keep your core tight to avoid wobbling.
Doing it right is the difference between building strength and straining your joints.
What Muscles Does It Target?
The Bulgarian split squat hits your quads, glutes, and hamstrings hard. But there’s more:
- Your core stays activated to keep balance.
- Your calves work subtly to stabilize you.
- Even your back leg gets a little stretch and support work.
It’s a full lower-body burner packed into one movement.
What’s the Difference Between Bulgarian Split Squat and Regular Squat?
Good question. A regular squat works both legs at the same time and allows heavier weights. The Bulgarian split squat, on the other hand, is a unilateral movement—you focus on one leg at a time.
That means:
- Better balance and symmetry.
- Higher muscle activation in the working leg.
- Great for identifying and fixing muscle imbalances.
How Can I Maintain Balance While Doing It?
Balance is often the trickiest part—especially for beginners.
Here’s how to stay stable:
- Start with bodyweight only.
- Place your feet shoulder-width apart (even in the split position).
- Keep your eyes forward and core tight.
- Use a wall or chair for support in the beginning.
With practice, your balance will naturally improve.
Is It Safe to Do If You Have Knee Pain?
If done correctly, the Bulgarian split squat can actually help strengthen the muscles around your knees.
But:
- If you feel sharp pain, stop immediately.
- Keep your shin vertical and don’t let your knee travel too far forward.
- Start with a shorter range of motion.
Always consult a physical therapist if you’re recovering from injury.
Will This Help With Weight Loss?
Directly, maybe not. But indirectly, absolutely yes.
Bulgarian split squats:
- Build lean muscle, which boosts metabolism.
- Raise your heart rate during high-rep sets.
- Can be part of a full-body strength program that supports fat loss.
Combine it with clean eating and cardio, and you’re on the right track.
How Many Reps and Sets Should Beginners Do?
Start slow. Let your body adapt.
Beginner recommendation:
- 2–3 sets of 8–10 reps per leg
- Rest 30–60 seconds between sets
- Focus on form before adding weights
As you gain strength and confidence, increase volume or add dumbbells.
Do I Need Dumbbells or Can I Use Bodyweight?
You don’t need weights to start. In fact, bodyweight Bulgarian split squats are plenty challenging for most people.
Once you’re comfortable:
- Add dumbbells in each hand
- Try a kettlebell in goblet position
- Or load up with a barbell for serious gains
How Can I Do Bulgarian Split Squats at Home Without a Bench?
No bench? No problem.
Try:
- Using a low chair, sofa, or stairs
- A stack of books or yoga blocks
- Or do “elevated toe lunges” with just your back toe resting lightly on the floor
The key is finding something stable and the right height—around knee level.
Is This the Best Exercise for Glute Growth?
It’s definitely one of the best.
When done correctly, Bulgarian split squats:
- Stretch the glutes at the bottom of the movement
- Fire them up as you drive through the front heel
- Allow a deep range of motion for better activation
Add resistance, go slow, and squeeze your glutes at the top—you’ll feel the burn.
Why this routine works long-term
Doing the Bulgarian split squat daily for 10 minutes isn’t just about leg strength—it’s about creating a habit. One that’s simple, effective, and sustainable. You don’t need 90 minutes in a gym or a personal trainer barking at you. You just need your body and a bit of discipline.
Over time, this routine improves not just your muscle tone and balance, but also your confidence in your body’s ability to move, lift, and perform.
You’ll walk stronger. You’ll stand taller. And your legs will thank you—every step of the way.
FAQs
How often should I do Bulgarian split squats?
If you’re doing them bodyweight and using proper form, you can safely include them in your routine daily. Just listen to your body and scale back if you feel sore or fatigued.
What if I don’t have a bench or chair?
You can use a low step, sofa edge, or even perform regular split squats without elevation until you find a suitable surface.
Can I do this routine with knee pain?
It depends. Some knee discomfort can come from poor form. Make sure your knee doesn’t push too far forward or collapse inward. If pain persists, stop and consult a professional.
When will I start seeing results?
Many people notice improved balance and muscle tone within 2–3 weeks. Strength gains often appear in about a month if done consistently.
Can I replace squats with Bulgarian split squats?
Yes, especially if you want to focus on unilateral strength and balance. They’re an excellent alternative or addition to traditional squats.
