Bulgarian Split Squat
The Bulgarian Split Squat is a powerful unilateral (single-leg) exercise that targets the lower body, particularly the quads, glutes, and hamstrings. It is a variation of the traditional squat, where one leg is elevated behind you on a bench or platform, which increases the range of motion and helps to improve balance, stability, and muscle activation on the working leg. This exercise is excellent for improving lower body strength and targeting imbalances between the legs.
Key Points
- Setting Up the Position:
- Begin by placing a bench or elevated platform behind you. The height should be such that when you place one foot on the bench, your knee remains at a 90-degree angle when your foot is elevated.
- Stand about 2-3 feet in front of the bench, ensuring your stance is wide enough so that your front knee stays aligned over your ankle as you lower your body.
- Positioning Your Feet:
- Place the top of your back foot on the bench or platform, with your toes pointed downward.
- Your front foot should be flat on the floor, and your knee should be slightly bent to start.
- Keep your core engaged and maintain an upright torso to avoid leaning forward during the movement.
- Executing the Split Squat:
- Slowly bend your front knee and lower your hips toward the floor. Your back knee will drop toward the ground, but it should not touch the floor.
- Keep your front knee aligned over your toes, and avoid letting it cave inward. Ensure that your knee does not extend beyond your toes as you descend.
- Lower until your front thigh is parallel to the ground or as low as your flexibility allows.
- Drive through the heel of your front foot to push your body back up to the starting position.
- Avoid using your back leg for momentum—focus on pushing through the front leg to complete the movement.
- Form & Technique:
- Knee Alignment: Your front knee should track directly over your toes, not collapsing inward. Keep the knee stable throughout the movement.
- Chest Up: Maintain a neutral spine and keep your chest lifted. Avoid rounding your shoulders or leaning too far forward.
- Core Engagement: Engage your core throughout the movement to help stabilize your pelvis and maintain balance.
- Back Leg Position: The back leg should remain elevated on the bench without actively assisting in the movement. The focus should be on the front leg.
- Breathing:
- Inhale as you lower your body toward the floor.
- Exhale as you push through your front heel to return to the standing position.