Bulgarian Split Squat
The Bulgarian split squat is a unilateral lower body exercise that targets the quads, hamstrings, glutes, and stabilizing muscles. Here's how to perform the Bulgarian split squat:
Instructions:
Set-Up:
Stand about two feet in front of a bench or elevated surface.
Take a step backward with one foot, placing the top of your foot on the bench.
Stance:
Position your feet hip-width apart.
The front foot should be a stride length away from the bench.
Descend:
Lower your body by bending the front knee and dropping your back knee toward the ground.
Keep your torso upright and your chest lifted.
Ensure your front knee is directly above your ankle, and your back knee is hovering just above the ground.
Ascent:
Push through the heel of your front foot to return to the starting position.
Fully extend your front knee and hip.
Repeat:
Perform the desired number of repetitions on one leg before switching to the other.
Tips:
Maintain a straight back and avoid leaning too far forward.
Keep your core engaged for stability.
Control the descent and ascent of the movement to maximize muscle engagement.
Ensure proper alignment of your front knee to prevent it from collapsing inward.
Safety Considerations:
If you have any knee or hip issues, consult with a fitness professional or healthcare provider before attempting the Bulgarian split squat.
Start with bodyweight or a light load to practice proper form before gradually increasing the resistance.
The Bulgarian split squat is a valuable exercise for targeting each leg independently, addressing muscle imbalances, and promoting overall lower body strength and stability.
