Bulgarian split squat
Rear foot elevated split squat
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The Bulgarian split squat is a powerful lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It also engages the core for stability and balance, making it an excellent full-body workout option. By focusing on one leg at a time, this exercise helps improve muscle imbalances and enhances overall strength.
To perform a Bulgarian split squat, stand a few feet in front of a bench or sturdy surface. Extend one leg behind you and rest the top of your foot on the bench. Lower your hips by bending the front knee until your thigh is parallel to the floor, ensuring that your knee does not extend beyond your toes. Push through your front heel to return to the starting position. Repeat on both sides for a balanced workout.
The Bulgarian split squat offers several key benefits. It promotes stability and balance, which are crucial for athletic performance and daily activities. Additionally, it can help increase flexibility in the hip flexors of the rear leg. For variations, consider adding a pulse at the bottom of the squat or incorporating dumbbells for added resistance.
Tips
Keep your chest up and core engaged throughout the movement.
Ensure your front knee is aligned over your ankle as you squat.
Maintain a straight back to avoid strain.
Adjust the bench height for comfort if needed.
Start without weights to master the form before adding resistance.
How to do it
Stand facing away from a low, stable surface with enough space in front of you.
Rest the top of one foot on the raised surface behind you.
Move your front foot forward until you can balance comfortably with your hips facing ahead.
Keep your torso upright and your front foot flat as you prepare to lower.
Lower your hips by bending your front knee while your back knee travels towards the floor.
Press through your front foot to raise your hips back to the starting position.
Step your rear foot down from the surface to return to standing.