Resistance Bulgarian split squats

Today we are going to take a closer look at the Resistance Bulgarian Split Squat , a fantastic exercise for strengthening the glutes , hamstrings and quadriceps . This exercise requires balance and stability, which also activates the core muscles . By adding resistance, such as dumbbells or a barbell, you can increase the intensity and have a greater effect on strength and muscle growth in the lower body.

Correct Execution and Technique

To perform the Resistance Bulgarian Split Squat correctly, start by standing in front of a bench or step:

• Position: Stand about a stride away from the bench, with one foot placed behind you on the bench, with the back of the foot resting on the bench. Hold a dumbbell in each hand or place a barbell on your shoulders.
• Movement: Slowly lower your back knee toward the ground by bending your front leg to about a 90-degree angle. Make sure the front knee stays in line with the toes and doesn't move too far forward.
• Back: Push through the heel of the front leg to return to the starting position.

Maintain an upright posture, engage your core, and focus on controlled movements to maximize muscle activation.

Video guide for Resistance Bulgarian Split Squats

It can be very useful to see the movement in practice. Here is a video showing correct form and technique for Resistance Bulgarian Split Squats:

Common Errors

Although this exercise is very effective, it is easy to make some mistakes that can lead to injuries or reduced effectiveness. Here are some common mistakes to be aware of:

• Overextending the knee: Avoid letting the front knee move too far forward, as this can put unnecessary strain on the knee joint. Focus on lowering yourself straight down instead of forward.
• Incorrect foot position: If the back foot is too close or too far away from the bench, it can affect balance. Make sure the bench is positioned so you feel balanced and can perform the movement smoothly.
• Rounding the back: Keep your chest up and your shoulders back to maintain proper posture. Rounding of the back can lead to poor form and potential back problems.

Modifications and Variants

For those who find the standard version of the Resistance Bulgarian Split Squat demanding, or who want variety, there are some modifications and variations:

• Bodyweight Split Squat: If you're a beginner, try the exercise without weights to master the movement first.
• Resistance Band Bulgarian Split Squat: Use a band as moderate resistance. Tie the elastic band around the front foot and hold the ends to provide resistance without weights.
• Raised Bulgarian Split Squat: For a bigger challenge, you can raise your front foot on a small step to increase the range of motion.

Number of Repetitions and Sets

To effectively train and strengthen the lower body, you can aim for 3 sets of 8-12 repetitions per leg. If you use heavy weights, reduce the number of repetitions to focus on strength. For lighter weights, increase the repetitions for endurance.

Breathing technique

Remember the correct breathing pattern during this exercise. Breathe in as you lower yourself down, and breathe out as you push yourself back up to the starting position. This breathing technique supports stability and helps you control each repetition.

Visual Tips and Angles

As you watch yourself or others doing the exercise, notice these important shapes from different angles:

• Side view: Check that the front knee stays in line with the toes and does not go too far forward.
• Front view: Make sure the hips stay straight and avoid slouching or tilting.
• Overhead View: Look for a balanced position with even weight distribution between both legs.