Bulgarian Split Squat

The Bulgarian Split Squat is a single leg exercise that is excellent for building strength in the quads , glutes and hamstrings . This exercise improves balance, stability and lower body strength, making it ideal for both athletes and those looking to tone their legs.

Correct Execution and Technique

Follow these steps to perform a correct Bulgarian Split Squat :

  1. Stand about a meter in front of a bench, and place one foot on the bench behind you. Keep your back straight and your core engaged.
  2. Inhale as you lower your hip down toward the ground by bending your front knee. Keep your back knee just above the ground without touching.
  3. Exhale as you push through the heel of the front foot and straighten back up to the starting position. Repeat the movement for both sides.

Common Errors

Avoid these common mistakes to maximize effectiveness and avoid injury:

  • Knee over the toes: Make sure the front knee does not go too far forward, to protect the joints.
  • Unstable hip: Keep your hips parallel and stable throughout the exercise.
  • Too much weight on the back leg: Focus on pushing from the front leg to activate the muscles optimally.

Video: Bulgarian Split Squat demonstrated by a female athlete

Alternative technique for the Bulgarian Split Squat

Modifications and Variations

For beginners, you can start without weights to master your balance. Advanced athletes can add dumbbells or a barbell to increase the intensity, or try the Bulgarian split squat with jumps to further challenge the muscles.

Repetitions and Sets

Aim for 3 sets of 8-12 repetitions per leg to build muscle strength and endurance. Gradually increase the weight to challenge the muscles.

Breathing technique

Inhale as you lower your body, and exhale as you push yourself back up to the starting position. This helps maintain control and stability throughout the exercise.

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