How to do a Bulgarian Split Squat / Proper Setup

• Stand about two feet in front of a sturdy bench or chair, feet hip-width apart, core engaged, shoulders back, and chest up.
• Place your right foot on the bench behind you, either with the top of your foot flat or balancing on the ball of your foot.
• Keep your feet hip-width apart (or slightly wider) to maintain balance.
• Focus the movement on your front leg; the back foot is for balance only.
• Bend your left knee, lowering your body while keeping your chest high and core engaged. Ensure your left knee aligns with your toes and doesn’t cave inward.
• Lower until your left thigh is parallel to the ground, inhaling as you descend.
• Push through your left foot to return to standing, using your left quad and glute, exhaling as you rise.
• Complete all repetitions on one side, then switch to the other side to keep things balanced.

What Muscles Do Bulgarian Split Squat Work?

Bulgarian split squats are a compound lower-body exercise that primarily target the quadriceps while also engaging the hamstrings, glutes, and calves. The front leg does most of the work, with the back leg providing balance support. This exercise also challenges your balance, keeping your core muscles, including the abdominals and spinal erectors, engaged throughout the movement.

Benefits of Bulgarian Split Squat

The Bulgarian split squat improves lower-body strength, targeting quads, glutes, hamstrings, and calves, while engaging the core for balance and stability. It helps correct muscle imbalances, enhances agility, and reduces injury risk. Additionally, it supports better posture, alignment, and overall functional movement, contributing to long-term physical health and injury prevention.

What are the Bulgarian Split Squat Variations?

Split Squat: The Bulgarian split squat differs from the split squat in that the back leg is elevated on a bench or chair in the Bulgarian version, focusing more on the front leg. In the split squat, both feet remain flat on the ground, with the back leg primarily providing balance. Both exercises target the front leg, engaging the quads, glutes, hamstrings, and core for stability, but the Bulgarian split squat increases intensity due to the elevated back leg.

Bulgarian Split Squat with Resistance Bands: A challenging variation of the Bulgarian split squat involves using a resistance band. To add resistance as you rise from the squat, place the band under your front foot. Hold the band with your arms bent, bringing it in line with your shoulders while performing the exercise.

Bulgarian Split Squat with an Exercise Ball: To challenge your core further, try using an exercise ball. Elevate your back leg onto the ball instead of a bench or chair. Move slowly to maintain proper form, as your core will work harder to keep you balanced throughout the exercise.

Source:

Verywell Fit. (n.d.). How to do a Bulgarian split squat. Verywell Fit. https://www.verywellfit.com/how-to-do-a-bulgarian-split-squat-4589307