Bulgarian Split Squat: Video Tutorial & Exercise Guide
| Workout | Bulgarian Split Squat |
| Primary Muscle Group | Quads |
| Secondary Muscle Group | Glutes, Calves Hamstrings |
| Equipment Required | Dumbbell |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Bulgarian Split Squat: Video Tutorial & Exercise Guide
Secondary Muscles Group
Bulgarian Split Squat: Step-by-Step Guide
- Step 1: Stand about two feet in front of a bench or step. Extend your right leg behind you and place the top of your foot on the bench. Your left leg should be positioned forward with your knee slightly bent.
- Step 2: Engage your core and keep your chest up as you slowly lower your body by bending your left knee, bringing your right knee toward the ground. Your left thigh should become parallel to the floor, and your right knee should hover just above the ground.
- Step 3: Push through your left heel to return to the starting position, straightening your left leg. Keep your movements controlled and steady.
- Step 4: Complete the desired number of reps, then switch legs and repeat the exercise with your right leg in front.
Bulgarian Split Squat: Overview
The Bulgarian Split Squat is a unilateral lower-body exercise that primarily targets the quadriceps, hamstrings, and glutes while also engaging the core for stability. The elevated rear foot increases the range of motion and intensity, making this movement more challenging than a regular lunge or squat.
This exercise is great for improving balance, coordination, and unilateral strength, which helps address muscle imbalances between your left and right sides. Whether you're looking to build leg strength or improve your athletic performance, the Bulgarian Split Squat is an excellent addition to any workout routine.
Bulgarian Split Squat: Benefits
Bulgarian Split Squats primarily target the quadriceps, hamstrings, and glutes, building strength and endurance in the lower body. This exercise also challenges your balance and core stability due to the single-leg focus, making it a functional movement that enhances overall coordination.
The rear foot elevation increases the range of motion in the working leg, which allows for a deeper squat and better muscle activation. This leads to greater strength development and improved flexibility in the hips and knees.
Additionally, Bulgarian Split Squats help correct muscle imbalances by isolating each leg, making it a great exercise for achieving balanced lower-body development.
Bulgarian Split Squats: Pro Tips & Advanced Techniques
Focus on keeping your chest upright and your core engaged throughout the movement. Make sure your front knee tracks over your toes but does not extend past them. Push through the heel of your front foot for maximum glute activation. For an added challenge, try holding dumbbells or a barbell for extra resistance, or slow down the eccentric phase (lowering) to increase time under tension. Ready to improve your lower body strength? Let’s split squat!
Bulgarian Split Squat: Progression Plan
Beginner
Intermediate
Advanced
Bulgarian Split Squat: Frequently Asked Questions (FAQs)
What muscles do Bulgarian Split Squats target?
+This exercise primarily targets the quadriceps, hamstrings, and glutes, while also engaging the core muscles for stability and balance.
Are Bulgarian Split Squats suitable for beginners?
+Yes, this exercise is great for beginners when performed with just bodyweight. Focus on mastering the movement and balance before adding resistance with dumbbells or a barbell.
How can I make Bulgarian Split Squats more challenging?
+To increase difficulty, hold dumbbells or a barbell for added resistance, or perform the exercise with a slower lowering phase to increase time under tension. You can also try elevating your front foot on a step for an even deeper range of motion.
How often should I include Bulgarian Split Squats in my routine?
+Include this exercise 2-3 times per week as part of your leg or lower-body workout. It pairs well with other compound leg exercises like squats and lunges for a complete leg workout.
What common mistakes should I avoid?
+Avoid letting your front knee track too far forward past your toes, as this can put extra strain on your knee joint. Also, make sure to keep your chest upright and core engaged to avoid leaning forward during the movement.
