FIELD TEST INSIGHT: WHY BULGARIAN SPLIT SQUAT SETUP MATTERS

Bulgarian split squats are simple on paper and frustrating in practice. They build serious unilateral strength, but for many athletes, discomfort and balance become limiting factors long before strength does.

This short field test write-up pulls out two practical observations from a military-trained athlete with a sports science background who integrated the ARC into regular lower-body training. The aim is to share setup insights that are immediately useful.

 

HEIGHT CHANGES EVERYTHING Bench height is often treated as a minor detail. In reality, total system height plays a major role in how Bulgarians feel and how consistently they can be trained. Total system height is the combined height of the rear-foot support and any added elevation. During testing, higher setups consistently led to excessive rear-leg range of motion, earlier ankle or shin discomfort, and difficulty repeating the same depth under load.

 

This wasn’t caused by the ARC itself. The issue appeared when it was paired with already tall benches.

For this athlete, a total height of around 18 inches struck the best balance between depth, comfort, and control. This number is relative to his height and build, not a universal rule. The broader point is that small changes in setup height can meaningfully change how the movement loads the body.

If rear-leg discomfort shows up early or depth varies from rep to rep, system height is usually the first variable worth checking.

 

REPEATABILITY IS THE REAL PERFORMANCE GAIN

The biggest change wasn’t comfort alone. It was repeatability.
With a stable rear-foot position, foot placement stayed consistent, depth was easier to match each rep, and balance stopped dictating how much load could be used. That made progression feel safer and more predictable.
Instead of managing instability, the athlete could focus on training the working leg. That shift matters. When reps vary due to balance or discomfort, progression becomes noisy and hard to track. When movement is repeatable, training intent becomes clearer.

 

WHAT STILL ISN’T PERFECT

No setup is perfect and it’s important to be honest about that.
Taller benches can still push total system height too far. Minor shin contact can show up under higher loads or volumes. Footwear and lace placement also make a difference.
None of these cancel out the benefits, but they reinforce the idea that thoughtful setup matters more than chasing a single “correct” configuration.

 

TAKEAWAY

Rear-foot elevated work should challenge the working leg, not an athlete’s ability to manage discomfort or instability.
By paying attention to total system height and prioritizing repeatable movement, Bulgarian split squats become easier to progress and easier to recover from.

Remove unnecessary instability, and training quality improves.