Bulgarian Split Sumo Squat
The Bulgarian split sumo squat is a bodyweight lower body exercise combining a split squat with a wide sumo stance. It targets the quads and glutes while increasing hip adductor engagement and improving hip mobility.
How to do it
- Stand in front of an elevated surface and place the top of your rear foot on it.
- Position your front foot wider than shoulder-width and turn your toes outward in a sumo stance.
- Lower your body into the squat, keeping your chest tall and front knee tracking over your toes.
- Pause at the bottom when your rear knee nearly touches the floor.
- Drive through your front heel to return to the starting position and repeat on both sides.
Form cues
- Keep your chest tall and core engaged throughout the movement.
- Position your front foot wide with toes turned outward.
- Ensure your front knee tracks in the direction of your toes.
- Lower down smoothly until your back knee is just above the floor.
- Drive through your front heel to stand back up.
Breathing: Inhale as you lower your body down with control, and exhale as you push through your front heel to return to the top.
Common mistakes
- Allowing the front knee to cave inward, which places unnecessary stress on the joint.
- Leaning too far forward from the waist, shifting work away from the quads and glutes.
- Placing the front foot too close, which makes it difficult to maintain balance and depth.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, hip flexors.
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 or hip joint, ease off and reduce your depth.
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 is my front knee caving inward?
This often happens when the stance is too narrow or the outer hip muscles are fatigued. Focus on actively pushing your front knee open so it aligns with your toes.
How high should the elevated surface be for my back foot?
A low surface such as a couch cushion, stability ball, or the second step of a staircase is ideal. Your foot should rest comfortably without straining your ankle.
Can I do this exercise if I have tight hips?
Yes, but start with a smaller range of motion or try a standard sumo squat first to build comfortable mobility in the hip joint.