Bulgarian Half Split Squat
The Bulgarian half split squat is a modified version of the Bulgarian split squat with a reduced range of motion. The partial depth reduces joint stress while still challenging the quads, glutes, and hip flexors unilaterally, making it a good progression for those building toward the full variation.
How to do it
- Stand facing away from a bench or elevated surface and place one foot behind you on the surface.
- Step forward with the front foot and lower your hips into a partial split squat.
- Lower only halfway, stopping before the back knee reaches the floor.
- Drive through the front heel to return to the starting position.
- Complete the desired reps on one side before switching.
Form cues
- Keep your chest tall and core braced throughout the movement.
- Lower your hips only halfway down, keeping control.
- Drive through the heel of your front foot to stand back up.
- Keep your front knee tracking in line with your toes.
Breathing: Inhale as you lower your body halfway down, and exhale steadily as you push back up to the starting position.
Common mistakes
- Going too low too fast, which defeats the purpose of the half range of motion and increases knee stress.
- Putting all your weight on the back foot, which reduces the workload on your front leg's quad and glutes.
- Letting the front knee cave inward, which places unnecessary twisting pressure on the knee joint.
Muscles worked
Primary: quads. Secondary: glutes, hip flexors, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 seconds
Lose weight
3 sets × 10–12 reps per leg, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your front knee, ease off and choose a gentler option.
- If you have acute knee or hip discomfort, check with a professional before attempting single-leg movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do a half split squat instead of the full version?
The reduced range of motion helps you build unilateral strength and balance with less joint stress, making it a great stepping stone to the full Bulgarian split squat.
Where should I feel this exercise working?
You should feel your front thigh (quad) and glute working to control the descent and drive you back up.
How high should the back foot be?
Place the top of your back foot on a stable surface roughly knee-high, such as a couch cushion, sturdy chair, or low bench.