Squat vs Bulgarian Split Squat: Which One Should You Prioritize?

The squat trains both legs simultaneously. This lets you use heavy weight and build overall leg strength efficiently. You walk up to the bar, squat down, stand up. Simple.

The Bulgarian split squat works one leg at a time while your back foot rests on a bench. This means less total weight, but each leg does significantly more work per rep. Studies show the working leg in a Bulgarian split squat produces nearly the same force as during a bilateral squat ^[1] — with much less spinal loading.

Bulgarian split squats are hard partly because of the balance requirement. You're essentially doing a lunge with your back foot elevated, which wobbles until you build stability. Many people get frustrated and quit before they get good at them.

But that balance challenge is also a feature, not a bug. Single-leg stability has real carryover to sports, running, and daily life. Nobody walks on two legs at the same time — you're always on one foot during movement.

This is the Bulgarian split squat's superpower. Because you use much less weight (often half or less), the load on your spine is dramatically reduced. You can absolutely destroy your quads and glutes while your lower back barely notices.

If heavy squats leave your back aching, or if you're coming back from a back injury, Bulgarian split squats let you train your legs hard without aggravating your spine. Some coaches argue this makes them a better exercise for long-term joint health.

Squats are faster. One set works both legs. Bulgarian split squats take twice as long because you do each leg separately, plus the setup of finding a bench and getting into position.

If your gym time is limited, the squat gives you more bang for your buck per minute. If you have the time and patience, the Bulgarian split squat gives you more targeted work per leg.