Bulgarian Split Squats | What Do Bulgarian Split Squats Work?

 

To perform a proper Bulgarian squat, also known as a split squat, follow these steps:

1. Setup:

   • Stand about 2-3 feet in front of a bench or elevated surface.
   • Place one foot behind you on the bench with the top of your foot resting on it. Your other foot should be positioned in front of you.

2. Positioning:

   • Ensure your front foot is planted firmly on the ground and your knee is directly above your ankle.
   • Keep your chest up and your back straight throughout the movement to maintain proper posture.

3. Execution:

   • Lower your body by bending your front knee, while keeping your back knee close to the ground. Aim to get your front thigh parallel to the ground, or as close as possible, without letting your front knee extend past your toes.
   • Keep your core engaged and your torso upright throughout the movement.
   • Pause briefly at the bottom of the movement, then push through your front heel to return to the starting position.
   • Complete the desired number of repetitions on one side before switching to the other side.

4. Breathing:

   • Inhale as you lower your body down.
   • Exhale as you push back up to the starting position.

5. Safety Tips:

   • Ensure proper form and technique to prevent injury.
   • Start with bodyweight or light weights to master the movement before adding more resistance.
   • Focus on balance and stability throughout the exercise.
   • If you experience any discomfort or pain, stop the exercise and consult a fitness professional.

Incorporate Bulgarian squats into your lower body workout routine to strengthen your quads, glutes, and hamstrings while also improving balance and stability.

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