Similar Exercises to Try
Benefits of Bulgarian Split Squat Exercise
- This exercise is easy to learn. It is also a fact that it doesn’t seem like this through looks of the move, but it is one of the easiest.
- It is a unilateral exercise. Each leg works individually from the other. Because we are directing one leg at a time, so can’t overcompensate. Similarly, your left side has to work as hard as your right. It is perfect for strength building and recovering from an injury.
- It strengthens the stabilizer muscles. Balance is imperative to functional fitness, and this exercise helps build it! And with this
workout, one will end up a healthier and stronger person.
- Many women never perform this squat because of limiting factors in their backs. But most can master it because it is not a weight-bearing move. And bringing the back leg up help strengthen and straighten the spine.
- Adductor Longus
- Vastus Medialis
- Rectus Abdominis
- Rectus Femoris
- Gluteus Maximus
- Gluteus Medius
- Biceps Femoris
- Adductor Magnus
How to do a Bulgarian Split Squat exercise
- Stand up straight with a step or box placed behind you
- Similar to the reverse lunge, extend one leg backwards, resting your toe on top of the step
- Your front leg is supporting most of your bodyweight, your back leg and arms helping with balance
- Bend your front knee, slowly squatting down until you reach a 90 degree angle.
- Your back knee is hovering slightly above the floor.
- You should feel a stretch in your glutes. If you don’t, consider adding weight or increasing the height of the step
- Return to the upper position by pushing through your heel whilst extending your front leg