Build Stronger Glutes with the Bulgarian Split Squat

Strong, well-developed glutes are essential for lower body strength, stability, power, and injury prevention—especially after 40. The Bulgarian Split Squat is one of the most effective exercises for building glute and leg strength while improving coordination and mobility. Unlike traditional squats, this movement places more emphasis on single-leg strength, forcing your glutes to work harder by increasing the glute stretch at the bottom position. Using support removes unnecessary balance demands, allowing you to focus on proper form and glute activation while reducing strain on your knees and lower back. If you want an extra challenge, remove the support to increase the balance and stability demands.

Form and Execution

✅ Set-Up

  • Hook your back ankle around a cylinder that moves with you or place your foot on a bench.
  • Hold a dumbbell in the hand opposite your working glute.
  • Use support to remove balance demands and fully engage the right muscles.

✅ Lowering Phase

  • Keep your front shin mostly vertical throughout the movement.
  • Lower under control, keeping your front knee behind your toes.
  • As you descend, push your hip back and slightly out to the side.
  • Your upper body will naturally lean forward if your hips are moving correctly.

✅ Bottom Position and Drive Up

  • Let your back knee lightly touch the ground, then pause briefly.
  • To stand up, drive through your front heel without fully locking out at the top.
  • Maintain control and tension throughout the movement to maximize glute activation.

Why It Works

The Bulgarian Split Squat is a highly effective lower-body exercise because it isolates one leg at a time, allowing you to target the working-side glute while minimizing compensation from other muscles (especially when using support). This corrects strength imbalances, improves hip mobility, and places less strain on the lower back than traditional squats. A stronger lower body improves everyday movements like walking, climbing stairs, lifting, and even getting up from the floor. It also reinforces proper movement mechanics, helping you maintain better posture and move efficiently—keeping you pain-free and strong as you age.

Get Stronger. Move Better. Look Your Best.

Training after 40 isn’t about lifting the heaviest weights—it’s about training smart and staying consistent. The Bulgarian Split Squat builds strength and mobility without excessive strain, keeping you active, strong, and resilient.