05 Apr Are Bulgarian Split Squats Worth It?
Article Rundown
- Are split squats worth it? My take.
- How much is too much?
- Split squats and back pain
- Who should or shouldn’t do them?
Are Bulgarian Split Squats Worth It? My Take
Bulgarian split squats have sparked a lot of debate in the strength training world—some people love them, others think they’re risky. So what’s my take? Like most things in training, the answer is: it depends. I’ve used Bulgarian split squats myself. They’ve been helpful, even therapeutic at times, especially when I do them right—leaning slightly forward, staying tall through the torso, and focusing on the legs and glutes doing the work.
But I don’t think this exercise is a blanket prescription for everyone. It really depends on the person and their history.
Context Matters
A big problem I see is that people take advice out of context—especially online. You’ll hear someone say, “Dr. Stuart McGill says never do Bulgarian split squats,” or “Brian Carroll says flexion is always bad.” But that’s not the full story, and people know it. They pull quotes out of context for a soundbite or a headline. The truth is more nuanced.
Neither Dr. McGill nor I have ever said, “Never do Bulgarian split squats.” What we do say is to consider your history, your current state, and how your body responds to certain movements. For example, someone with a history of SI joint (sacroiliac) pain might not respond well to Bulgarian split squats—especially if they’re done frequently or loaded heavily. That’s when the pelvis starts to mutate and rotate excessively, creating instability and, over time, pain.
How Much is Too Much?
Doing Bulgarian split squats once a week is probably safe for most people. It’s when you start doing them multiple times per week with heavy loads that problems tend to arise. Repeated loading, especially asymmetrically, can loosen the pelvic ring over time. When that happens, inflammation and chronic pain often follow.
So, how much is too much? There’s no universal answer. But if you’re doing them three times a week, loading them hard each time, and especially if you’re already dealing with back or hip issues, that’s when you’re playing with fire.
The SI Joint Test
If Bulgarian split squats hurt you, it’s time to test what’s really going on. A basic lunge test is one of the simplest ways to identify SI joint sensitivity. If lunging causes pain—especially sharp pain in the back or hips—that’s a red flag. There are other clinical tests to confirm SI joint issues, but pain during lunges is a good initial indicator.
If lunges or split squats consistently hurt, they’re probably not the right tool for you—at least not right now. Pain is feedback. Listen to it.
The Functional Side
Now, with all that said, I’m not anti-lunge or anti-split squat. In fact, I think a moderate amount of lunging is appropriate for most people. It’s a functional movement. Whether you’re 20, 50, or 70, you should be able to lunge. You need to get up off the floor, climb stairs, and handle life. Lunges help you build and maintain that kind of functional strength and stability.
The issue, again, comes back to load and frequency. Some people are out there loading split squats with 600 or even 700 pounds. Just because it can be done doesn’t mean it should be. Ask yourself: is the juice worth the squeeze? What are you really gaining by pushing that kind of weight on a split squat? Can you get 90% of the benefit from holding a pair of 50-pound dumbbells instead? In many cases, the answer is yes.
Final Thoughts
If Bulgarian split squats work for you, don’t cause pain, and are done in moderation, they can be a fantastic tool. They can help build strength, stability, and even stretch out the psoas. But if you’re experiencing discomfort, or you have a history of SI joint pain, you may need to modify or avoid them altogether.
Like with everything in training, it’s not about copying what someone else does—it’s about finding what works for you. That takes honesty, patience, and a willingness to experiment. There’s more than one way to skin a cat, and Bulgarian split squats are just one tool in a big toolbox. Use them wisely.
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