Bulgarian Split Squats are brutal but necessary: they correct imbalances, boost power, and stretch tight hip flexors all at once.
- Running is a single-leg sport: Bulgarian Split Squats train legs individually.
- They improve balance and stability, which is critical for injury prevention.
- They offer a dynamic stretch for hip flexors (which are chronically tight in runners).
- You can target your glutes or quads just by changing your torso angle.
Walk into a gym, and if you see someone smiling while doing Bulgarian Split Squats, they’re lying. Or they just finished their set.
It’s the move everyone loves to hate. It makes your legs shake, destroys your balance on the first rep, and leaves you sore in muscles you didn’t know existed the next day.
Yet, if I had to recommend just one strength move for runners, this is it. Hands down.
Because running is essentially an endless series of single-leg hops. And the Bulgarian Split Squat replicates that exact demand for stability and unilateral strength—but amplifies it.
The Move Everyone Loves to Hate (But Should Do Anyway)
The problem with Bulgarian Split Squats is that they are awkward. You have to place one foot on a bench behind you, hop around on the other leg to find the right distance, and then descend and rise while praying you don’t tip over.
But that discomfort is exactly where the magic happens.
Unlike the leg press or a standard two-legged squat, you can’t cheat here. If your left leg is weaker than your right (which is almost guaranteed), the Bulgarian Split Squat will expose that weakness immediately. But it also gives you the tools to fix it.
3 Reasons Why Bulgarian Split Squats Beat Standard Squats for Runners
Don’t get me wrong, the squat is fundamental. But for us runners, the “Bulgarian” has the edge.
- It’s Unilateral: As mentioned, you never push off with both feet at once while running. Training one leg at a time fixes the asymmetries that often lead to overuse injuries.
- It Trains Balance: To keep from tipping over as you descend, you have to violently engage your core and all the stabilizer muscles in your ankle and hip. This is exactly what you need at mile 20 when your form starts to break down.
- The Secret Stretch: This is the best part. While the front leg powers through, the rear leg gets a dynamic stretch in the hip flexors and rectus femoris. For runners—who are often stuck sitting all day—this is gold.
The Perfect Technique: Bench Distance and Torso Angle
The secret to not hating them (too much) is the setup.
You don’t need a high bench; a support at knee height or lower (your couch works perfectly) is ideal.
Rest the top of your rear foot on the support. Your front leg needs to be far enough out to allow you to descend vertically with your knee tracking over your foot, in control, with a stable heel (it’s fine if the knee travels forward slightly, as long as you’re solid). However, don’t step out so far that you hyperextend your lower back.
If balance is an issue, start by doing reverse lunges on the floor to get comfortable with the unilateral movement, then move to the elevated version.
Quads vs. Glutes: How to Shift the Focus
The beauty of this exercise is its versatility. By slightly changing the geometry, you change the target muscle:
- Want steel glutes? Step out a bit further and, as you descend, lean your torso slightly forward (keeping your spine straight!). Think about driving through your heel to stand back up.
- Want powerful quads? Keep a shorter stance and keep your torso as upright as possible, almost vertical. You’ll feel the burn right in the front of the thigh.
Start Weightless: The Progression to Stay Injury-Free
Don’t be a hero. The first time you try these, do them with bodyweight only. I promise your own weight, concentrated on a single leg, will be more than enough to make you sweat.
Aim for 3 sets of 8-10 reps per leg.
Only when you feel stable (meaning you stop looking like a drunken flamingo) should you grab dumbbells or a kettlebell.
It’s hard work, I know. But that feeling of power on your next hill run will be worth every single drop of sweat.