Improve Physical Performance with Bulgarian Split Squat (BSS)

Bulgarian Split Squat

The Bulgarian Split Squat (BSS) is a fantastic exercise that trains multiple components which can translate into improved physical performance in sport.

Below details each of the components that are developed:


There is large activation of muscles that are critical for running efficiency, speed, and strength in general. The rectus femoris (bulk of the quad muscles), hamstrings and glutes (to name a few) are all targeted in this exercise. By being on 1 leg (unilateral), you can rectify muscle imbalances better. With all of this, physical performance increases, as well as injury prevention! The great thing about this exercise is you don’t need to load it too much. In fact, you can still get similar strength improvements to a squat, but with all the additional benefits!


Lengthening a muscle under load is a fantastic way of increasing muscle length, and is much more effective than static stretching. This is also fantastic and a great way to reduce injury risk. Since you are on 1 leg, you have to work your ankle stabilisers hard which can also improve ankle strength and balance too!


In the BSS, flexion of the hips, knees, and ankle during the descent and extension in the ascent mimic the actions required in a sprint step. This makes the exercise a fantastic choice for improving running efficiency and speed as well.

If you are looking for structure to your routine to improve your sporting performance and reduce your injury risk, enquire now for a free 15-minute phone consultation.

Are you looking for structure to your routine to improve your sporting performance or reduce your injury risk? Contact our sports physios for a free 15-minute phone consultation.

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