By Timothy Hu, PT, DPT, OCS
If you’re looking for the best glute exercises to build strength, improve athletic performance, or overcome knee pain and IT band syndrome, you’ve come to the right place. At Physio Plus, we combine evidence-based physical therapy with performance training to help you get the results you’re looking for.
The Bulgarian split squat (BSS) is already one of the most effective glute-building exercises according to research. Studies show it produces some of the highest glute activation levels of any lower body exercise. But here’s what most people don’t know: with two simple modifications, you can make this already excellent exercise even better.
Why Your Glutes Need More Than Just Extension
Before we dive into the modifications, let’s talk about what your glutes actually do. The gluteus maximus—your largest glute muscle—has three primary functions:
Hip Extension (sagittal plane): Moving your leg backward, like when you stand up from a chair or climb stairs.
Hip External Rotation (transverse plane): Rotating your thigh outward, essential for cutting movements, squatting with proper knee alignment, and generating power.
Hip Abduction (frontal plane): Moving your leg away from your body’s midline, critical for single-leg stability, preventing knee collapse, and maintaining pelvic control.
The problem? Most glute exercises—including the traditional Bulgarian split squat—only train hip extension. You’re missing two-thirds of what your glutes are designed to do.
This isn’t just about building bigger glutes (though these modifications will definitely help with that). Training your glutes through their complete range of motion and all three planes of movement is essential for preventing and treating common injuries like IT band syndrome, patellofemoral knee pain, and low back pain.
Why the Bulgarian Split Squat is Already One of the Best Glute Exercises
Research consistently shows that the Bulgarian split squat produces exceptional glute activation. The elevated rear foot position increases the range of motion at the hip, places greater demand on the front leg, and creates a longer time under tension for the glutes compared to traditional squats or lunges.
But we can make it even better.
Modification #1: The Rotational Bulgarian Split Squat
This variation adds transverse plane loading by incorporating hip rotation into the movement pattern. Here’s why it’s so effective:
The “Coil and Explode” Mechanism
Eccentric Phase (lowering down): As you descend into the split squat, you’ll simultaneously rotate your stance leg into internal rotation. This creates a “coiling” effect where the glute is eccentrically loaded in a lengthened position across multiple planes of motion.
Concentric Phase (driving up): As you push back up, you’ll explosively rotate into external rotation while extending the hip. This “uncoiling” movement trains the glute to produce power through its complete functional range—extension AND external rotation working together.
How to Perform the Rotational Bulgarian Split Squat
Setup: Position yourself in a standard Bulgarian split squat stance with your rear foot elevated on a bench or box approximately knee height. Your front foot should be far enough forward that your knee stays behind your toes at the bottom of the movement.
The Movement:
Begin the descent by bending your front knee and hip. As you lower down, simultaneously rotate your shoulders and torso toward your front leg, almost as if you’re trying to put pressure on your front hip crease. This upper body rotation naturally helps drive hip internal rotation in your stance leg. Think about turning your knee slightly inward while keeping your foot planted. Lower until your front thigh is roughly parallel to the ground. Drive through your front foot to stand back up while simultaneously rotating your torso back to center and your stance leg outward (external rotation). Think about “screwing” your foot into the ground and rotating your knee outward as you extend. Control the movement throughout—this isn’t a fast exercise, it’s about quality of movement and muscle activation.
Key Coaching Cues:
“Rotate your shoulders toward your front knee as you descend.” This upper body rotation helps facilitate the hip internal rotation. “Coil down, explode up.” Think about winding up a spring as you lower, then releasing that energy as you drive up. Imagine putting pressure on your front hip crease as you rotate down. Control the rotation—you’re looking for maybe 10-15 degrees of rotation, not extreme twisting. Your foot stays planted; the rotation happens at the hip and torso working together.
Best For:
This modification is ideal for athletes who need rotational power, anyone looking to build complete glute strength through all planes of motion, and people working on improving hip mobility and control. It’s particularly effective for runners, field sport athletes, and anyone who needs to cut, pivot, or change direction quickly.
Modification #2: The Offset-Loaded Bulgarian Split Squat
This variation challenges the frontal plane by creating an anti-lateral flexion demand. In simple terms, you’re forcing your glute medius and maximus to work overtime to keep your pelvis level and prevent collapse.
The Frontal Plane Challenge
By holding a dumbbell in the hand opposite to your stance leg, you create a lateral load that wants to pull your torso to the side. Your stance leg glutes must fire intensely to resist this lateral shift and maintain proper alignment.
This mirrors real-world demands. Every time you walk, run, or stand on one leg, your glute medius is working to keep your pelvis stable. This exercise dramatically increases that demand.
How to Perform the Offset-Loaded Bulgarian Split Squat
Setup: Begin in your standard Bulgarian split squat position. Hold a dumbbell at your side in the hand OPPOSITE to your stance leg. For example, if your right leg is forward, hold the dumbbell in your left hand.
The Movement:
Maintain a tall, upright torso. Don’t let the weight pull you to the side. Lower into the split squat by bending your front knee and hip. Focus on keeping your pelvis level—don’t let the weighted side drop or shift. Drive through your front foot to return to the starting position. Your glutes should be working hard to resist the lateral pull of the dumbbell throughout the entire movement.
Key Coaching Cues:
“Keep your belt buckle level.” Imagine you’re balancing a glass of water on each hip—don’t spill it. Think about your stance leg glute “pulling” your pelvis back to center if it starts to shift. Start lighter than you think you need. The offset load is challenging, and you want to maintain perfect form.
Common Mistakes to Avoid:
Leaning away from the weight (negates the whole purpose). Letting the pelvis drop on the weighted side. Rushing the movement. This exercise requires control and concentration.
Best For:
This variation is excellent for building hip stability, developing the glute medius (critical for knee health), and improving single-leg balance and control. It’s particularly valuable for runners, people recovering from knee or hip injuries, and anyone dealing with IT band syndrome or lateral knee pain.
Clinical Applications: Treating IT Band Syndrome and Knee Pain
At Physio Plus, we regularly use these Bulgarian split squat variations to treat common lower extremity conditions:
IT Band Syndrome
IT band syndrome often stems from weak hip abductors (particularly glute medius) that allow the pelvis to drop during single-leg activities. This creates excessive tension on the IT band. The offset-loaded Bulgarian split squat directly addresses this weakness by strengthening the glute medius in a functional, weight-bearing position. We’ve seen significant improvements in IT band pain when patients consistently perform this exercise as part of their rehabilitation program.
Patellofemoral Knee Pain
Knee pain, especially around the kneecap, is frequently related to poor hip control and weak glutes that allow the knee to collapse inward during activities. Both of these modifications address this issue. The rotational split squat trains the glutes to control hip rotation, preventing excessive internal rotation that causes knee valgus (inward collapse). The offset-loaded split squat strengthens the hip abductors that keep the knee tracking properly over the foot.
By building stronger, more functional glutes, you’re addressing the root cause of many knee problems rather than just treating symptoms.
Programming Your Bulgarian Split Squat Variations
Here’s how to incorporate these modifications into your training:
For Beginners:
Master the traditional Bulgarian split squat first. Once you can perform 3 sets of 10 reps per leg with good form, you’re ready for these modifications. Start with bodyweight only for the rotational variation. Focus on the movement pattern before adding load. For the offset-loaded variation, start with a light dumbbell (10-15 lbs) to learn the balance and stability demands.
For Intermediate Athletes:
Perform 3-4 sets of 8-10 reps per leg. Add 2.5-5 lbs per week when you can complete all sets with perfect form. Alternate between both variations on different training days, or use them in the same workout for complete glute development.
For Advanced Trainees:
Try combining both modifications. Hold a dumbbell in the opposite hand (offset load) AND add rotation to the movement. This creates maximum tri-planar demand on the glutes. Use tempo variations: 3-second eccentric, 1-second pause at bottom, explosive concentric. Increase time under tension with longer eccentrics or isometric holds.
Sample Weekly Integration:
Lower Body Day 1: Rotational Bulgarian Split Squat – 3×8-10 per leg
Lower Body Day 2: Offset-Loaded Bulgarian Split Squat – 3×8-10 per leg
Recovery/Rehab Day: Bodyweight traditional BSS – 2×15 per leg (active recovery)
The Bottom Line on the Best Glute Exercises
The Bulgarian split squat is already one of the most effective glute exercises you can do. But by adding rotational and offset-loading modifications, you’re training your glutes the way they’re designed to function—through all three planes of motion.
These aren’t just exercises for building bigger glutes (though they’ll absolutely help with that). They’re functional strength movements that can help prevent injuries, treat existing knee and hip problems, and improve your performance in sports and daily activities.
Whether you’re dealing with IT band syndrome, knee pain, or simply want to maximize your glute development, these two modifications should be part of your training program.
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References
1. Contreras B, Vigotsky AD, Schoenfeld BJ, et al. A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyography amplitude for the barbell, band, and American hip thrust variations. J Appl Biomech. 2016;32(3):254-260.
2. McCurdy KW, O’Kelley E, Kutz M, Langford G, Ernest J, Torres M. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.
3. Distefano LJ, Blackburn JT, Marshall SW, Padua DA. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-540.
4. Reiman MP, Bolgla LA, Loudon JK. A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises. Physiother Theory Pract. 2012;28(4):257-268.
5. Powers CM. The influence of abnormal hip mechanics on knee injury: a biomechanical perspective. J Orthop Sports Phys Ther. 2010;40(2):42-51.
6. Fredericson M, Cookingham CL, Chaudhari AM, Dowdell BC, Oestreicher N, Sahrmann SA. Hip abductor weakness in distance runners with iliotibial band syndrome. Clin J Sport Med. 2000;10(3):169-175.
Related Keywords
Glute exercises: Bulgarian split squat, best glute exercises, glute strengthening, hip thrust alternatives, single leg exercises, glute medius exercises, glute maximus activation
Injury prevention and treatment: IT band syndrome treatment, patellofemoral pain syndrome, knee pain exercises, runner’s knee, hip strengthening for knee pain, lateral knee pain, PFPS exercises
Training and performance: functional strength training, tri-planar movement, rotational power exercises, athletic performance training, single leg strength, hip stability exercises, eccentric loading
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