Bulgarian Split Squats

Introduction

The Bulgarian Split Squat is a unilateral lower-body exercise that targets the quadriceps, hamstrings, and glutes, while also engaging the core for stability. This exercise involves placing one foot behind you on an elevated surface, such as a bench, while the other foot remains firmly planted on the ground. By performing a squat with this setup, you not only enhance muscle hypertrophy but also improve balance, coordination, and functional strength. The Bulgarian Split Squat is particularly effective for addressing muscle imbalances and can be easily modified to increase or decrease intensity, making it suitable for both novice and advanced lifters.

Execution

How to Execute Bulgarian Split Squats

Setup

1. Stand about two feet in front of a bench or elevated surface.
2. Extend one leg back and place the top of your foot on the bench.
3. Ensure your front foot is far enough forward so that when you lower your body, your knee does not extend past your toes.
4. Keep your torso upright and engage your core.

Execution

1. Begin to lower your body by bending your front knee and hip, keeping your back leg relaxed.
2. Descend until your front thigh is parallel to the ground or as far as your mobility allows.
3. Ensure your front knee tracks over your toes and does not cave inward.
4. Push through the heel of your front foot to return to the starting position.
5. Repeat for the desired number of repetitions.

Finishing

1. Carefully step forward with your back leg to return to a standing position.
2. Switch legs and repeat the exercise on the other side.
3. After completing the set, take a moment to stretch and relax your legs.