Walking Lunges vs Bulgarian Split Squats: Strength, Balance and Knee Safety

- Research Spotlight

Here's what the science shows

Both walking lunges and Bulgarian split squats are highly effective single-leg exercises, but they activate muscles differently. Research shows that dynamic lunge variations elicit greater gluteus maximus activation than static lunges : with walking lunges producing ~58% MVIC glute activation. The Bulgarian split squat (BSS) emphasises hip extension more than knee extension compared to other squat variations, and trunk flexion during BSS significantly increases activation of the gluteus maximus and biceps femoris. For knee safety, all lunge variations appear appropriate and safe during ACL rehabilitation because of minimal ACL loading. The takeaway: walking lunges for dynamic glute activation and balance; Bulgarian split squats for isolated hip extension strength and posterior chain emphasis. Use both for complete single-leg development.

Short answer

Both walking lunges and Bulgarian split squats are highly effective single-leg exercises, but they serve different purposes. Walking lunges are dynamic and produce greater gluteus maximus activation (up to 58% MVIC) and, with contralateral loading, exceptional gluteus medius activation (90% MVIC). They are superior for balance, coordination, and dynamic stabilisation. The Bulgarian split squat (BSS) is static, emphasises hip extension more than knee extension, and allows for heavier loading. With trunk flexion, it significantly increases glute and hamstring activation. For knee safety, both have minimal ACL loading. The best approach: use both : walking lunges for dynamic glute activation and balance, and BSS for heavy hip extension strength and posterior chain development.

Research source disclaimer. All research cited in this article is sourced from peer-reviewed studies indexed in PubMed, NIH/NCBI-linked sources, or reputable journals where available. Links to the original studies are provided throughout.

Introduction

Single-leg training has become a cornerstone of modern strength and conditioning. It builds muscle, improves balance, corrects imbalances and transfers better to sport than bilateral exercises.

But when it comes to choosing a single-leg exercise, two movements dominate the conversation: the walking lunge and the Bulgarian split squat.

Both are effective. Both challenge your balance. Both build lower body strength. But they are not interchangeable. One is dynamic and movement-based; the other is static and position-based. One challenges coordination and stability; the other allows you to load heavier with more stability.

So which one should you choose? The answer depends on your goals, your injury history and how you structure your training.

This guide breaks down what the peer-reviewed research actually says about walking lunges and Bulgarian split squats : for muscle activation, balance, knee safety and practical application.

Anatomy / Biomechanics: What Changes?

The Primary Muscles

Key Biomechanical Differences

The walking lunge is a dynamic, movement-based exercise that challenges coordination and balance. The Bulgarian split squat is a static, position-based exercise that allows greater loading and emphasises hip extension.

The Science: What the Research Reveals

Source 1: Muscle Activation : Walking Lunge Activates Glutes More Than Static Lunges

Study: Bezerra EDS, et al. Influence of Trunk Position during Three Lunge Exercises on Muscular Activation in Trained Women. Int J Exerc Sci. 2021;14(1):202-210.

PubMed ID: 34055138
https://pubmed.ncbi.nlm.nih.gov/34055138/

What it found: Twelve trained women performed lunges with 30% bodyweight load. Gluteus maximus activation was significantly higher during walking lunges compared to static lunges:

The study also found that walking lunges produced greater erector spinae activation (40 ± 33% vs 24 ± 16% for static). "Dynamic lunge variations elicit greater muscular activation in the gluteus maximus than static lunges."

Key takeaway: If your goal is maximising glute activation, the walking lunge is superior to static variations. The dynamic nature of the movement requires more muscle recruitment.

Source 2: Muscle Activation : Contralateral Walking Lunge Highly Activates Gluteus Medius

Study: Stastny P, et al. Does the Dumbbell-Carrying Position Change the Muscle Activity in Split Squats and Walking Lunges? J Strength Cond Res. 2015;29(11):3177-3187.

PubMed ID: 25968228
https://pubmed.ncbi.nlm.nih.gov/25968228/

What it found: Resistance-trained and non-resistance-trained participants performed walking lunges and split squats with different dumbbell-carrying positions.

"Contralateral WLs highly activated the Gmed (90% MVIC); therefore, this exercise can increase the Gmed maximal strength."

Key takeaway: For gluteus medius development (critical for hip stability and injury prevention), the walking lunge with contralateral loading (dumbbell in the opposite hand to the front leg) is exceptionally effective.

Source 3: Bulgarian Split Squat : Hip Extension Emphasis

Study: Arakawa H, et al. Rear Leg-derived Moment Contributes to Resistance Against Hip Extension in Bulgarian Split Squats. Int J Exerc Sci. 2025;18(7):881-894.

PubMed ID: 40909869
https://pubmed.ncbi.nlm.nih.gov/40909869/

What it found: Nine trained males performed bodyweight Bulgarian split squats under different stance and trunk conditions. Key findings:

Key takeaway: The Bulgarian split squat is uniquely effective for targeting the hip extensors (glutes and hamstrings). The rear leg contributes significant resistance, making it a powerful exercise for posterior chain development.

Source 4: Bulgarian Split Squat : Trunk Position and Muscle Activation

Study: Targeted muscle activation in Bulgarian split squat variations: effects of trunk position and suspension-based execution. BMC Sports Sci Med Rehabil. 2025;17:251.

URL: https://link.springer.com/article/10.1186/s13102-025-01306-z

What it found: Twenty-one trained female athletes performed four BSS variations. Key findings:

"Trunk flexion increases activation in the GMax, BF, and RF muscles (p < 0.05)."

Key takeaway: To maximise glute and hamstring activation during the Bulgarian split squat, lean your trunk forward. To target core stabilisers, use suspension-based variations.

Source 5: Knee Safety : All Lunge Variations Are ACL-Safe

Study: Cruciate ligament forces between short-step and long-step forward lunge.

URL: PubMed

What it found: This study compared cruciate ligament forces between different lunge variations. "All lunge variations appear appropriate and safe during ACL rehabilitation because of minimal ACL loading." ACL forces were only generated in the forward lunge short with stride (0-50 N range between 0° and 10° knee flexion angles).

Key takeaway: Both walking lunges and Bulgarian split squats are safe for the ACL when performed with proper technique. This makes them excellent choices for knee rehabilitation and injury prevention.

Source 6: Step Length : Longer Steps Increase Hip Extensor Activation

Study: Effects of step lengths on biomechanical characteristics of lower extremity during split squat movement. 2023.

URL: PubMed

What it found: Increases in step length during split squat movements had a greater activation on hip extensor muscles while having a limited impact on knee extensor muscles.

Key takeaway: For the Bulgarian split squat, using a longer step length shifts emphasis toward the glutes and hamstrings, while a shorter step length emphasises the quadriceps.

Source 7: Ankle Stability : BSS Activates Ankle Stabilisers More

Study: Comparison of Activities of Tibialis Anterior, Peroneus Longus, and Tibialis Posterior Muscles according to Lunge Squats and Bulgarian Split Squats. J Musculoskelet Sci Technol. 2017.

URL: KCI

What it found: During the Bulgarian split squat, EMG activities of the tibialis anterior and peroneus longus were significantly higher than during the lunge squat. These muscles are critical for ankle stability.

Key takeaway: The Bulgarian split squat is superior for developing ankle stability and strengthening the muscles that protect the ankle joint.

Practical Application

Step-by-Step Instructions

Walking Lunge

1. Stand tall with feet hip-width apart, dumbbells at your sides or a barbell on your back.
2. Step forward with one leg : take a long enough step so your front knee stays behind your toes.