Benefits of the Bulgarian split squat abound. As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. ... And although the Bulgarian split squat works many of the same muscles as a traditional squat, for some, it's a preferred exercise.

Are Bulgarian split squats better than squats?

Based on the numbers, as well as my own experiences lifting, I'd argue that the Bulgarian split squat has the potential to be a better leg exercise than bilateral squats. ... Conversely, bilateral squatting definitely has good carryover to unilateral leg work.

Are Bulgarian split squats better than lunges?

"They are more effective than lunges for your glutes simply because there is more load on the working leg," Contreras says. "By elevating the rear leg, you end up relying slightly more on the front leg to propel the body upward compared to split squats or regular lunges."