Bulgarian Split Squat

How To Do A Bulgarian Split Squat

The split squat is a perfect exercise that works multiple lower body muscles because it activates both the quads and hamstrings along with the glutes. It is a single-leg exercise, which can help prevent and correct muscle imbalances.

Man doing a Bulgarian split squat on the right leg
Bulgarian Split Squat – Right leg
Man doing a Bulgarian split squat on the left leg
Bulgarian Split Squat – Left leg

How To Do Bulgarian Split Squats Right

  1. Stand about 2 feet in front of a knee-level bench, step or chair.
  2. Lift your right leg up behind you and place the top of your foot on the bench. Square your hips and shoulders.
  3. Keeping your torso upright, begin to lower down on your left leg, bending the knee. Your front knee will form approximately a 90-degree angle.
  4. Push up through your left foot, using the power from your quads and hamstrings to return to standing. Maintain evenly distributed weight in your whole foot. Squeeze your rear glute at the top of the movement.
  5. Repeat for the desired number of reps on this leg, then switch, putting the left foot up on the bench.

The Bulgarian Split Squat Modifications

Let’s face it, single leg training is necessary. Almost every sport in the world requires that you drive off one leg at a time. The Bulgarian split squat is the answer. In this exercise it’s all about your glutes, quads and hamstrings.

So to sum up, as a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.

Below I list some of the plank modifications for your inspiration:

  • Gym Ball Bulgarian Split Squat
  • Dumbbell Bulgarian Split Squat
  • Barbell Bulgarian Split Squat
  • Smith Machine Bulgarian Split Squat
  • Banded Bulgarian Split Squat
  • Goblet Hold Bulgarian Split Squat

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