The Bulgarian split squat is a single-leg strength exercise that targets the quadriceps, glutes, and hamstrings. It also helps improve balance and stability.
Muscle Groups:
Upper Legs
Lower Legs
Hips
Muscles:
Quads (Thigh)
Hip Adductors
Hamstrings
Glute Maximus
Calves
How to perform
To perform the Bulgarian split squat, you will need a bench or a sturdy elevated surface. Here is a step-by-step guide to performing the exercise:1. Stand about two feet in front of the bench with your back facing the bench.
2. Place one foot behind you on the bench, with the top of your foot resting on the bench.
3. Keep your chest up and core engaged as you lower your body down by bending your front knee. Your back knee should bend as well, but it should not touch the ground.
4. Make sure your front knee stays in line with your toes and does not go past your toes.
5. Push through your front heel to return to the starting position.
6. Repeat for the desired number of repetitions, then switch legs and repeat on the other side.
To make the Bulgarian split squat more challenging, you can hold weights in each hand or place a barbell on your shoulders. It is important to start with a light weight or no weight at all until you perfect your form.
Equipment required
No equipment required