Bulgarian Split Squats
A bulgarian split squat is a lower body exercise with a focus on the glutes. This exercise challenges your core and balance at the same time. Given the split stance position of this movement, it largely removes the lower back from the equation, putting more emphasis on the legs.
How to get set up:
- Put laces of shoe onto the bench. Get yourself in a comfortable half kneeling position with foot still on the bench. This will ensure you have proper stance throughout the entire movement.
- Lean chest slightly forward to put a focus on the glutes.
- Exhale and drive through the front foot. Squeeze glutes hard at the top.
- Inhale, drop back knee down toward the ground until comfortable, then repeat.
Check out the video below for a visual on how to get set up!
Common mistakes:
- Foot positioning is too far in or out
- Heel gets lifted off ground during movement
If having your rear foot elevated on a bench, then you can complete a loaded split squat with both feet on the ground. To further modify, you could either do a bodyweight split squat or assisted split squat. All movements will have the same benefits regardless of which variation is performed.