Bulgarian Split Squats
4 SETS - 12 REPETITIONS (Per Leg)
1. Set Up:
Find a bench or an elevated surface, such as a sturdy chair or plyo box.
Stand about two feet in front of the bench with your back to it.
Ensure you have enough space to perform the exercise comfortably.
2. Starting Position:
Place one foot behind you on top of the bench, laces down, with your toes pointing down.
Your other foot should be firmly planted on the ground, about hip-width apart.
Keep your chest up, shoulders back, and engage your core for stability.
3. Lifting Motion:
Inhale as you lower your body down by bending your front knee.
Keep your front knee in line with your ankle, and your back knee should point downward.
4. Range of Motion:
Continue lowering your body until your front thigh is parallel to the ground, or as low as your flexibility allows.
Ensure that your back knee hovers just above the ground, avoiding contact.
5. Squeeze and Pause:
At the bottom of the movement, pause briefly and feel the stretch in your front leg.
6. Rising Up:
Exhale as you push through your front heel to return to the starting position.
Keep your chest up and back straight throughout the movement.
7. Finish:
Once you’ve completed your set on one leg, switch to the other leg and perform the exercise.
Tips for Proper Bulgarian Split Squats Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain balance and stability.
Breathing: Inhale as you lower your body and exhale as you rise back up.
Front Knee Position: Ensure your front knee does not extend beyond your toes to prevent strain.
Back Knee Position: Keep your back knee just above the ground to maintain tension.
Foot Placement: Ensure your front foot is a comfortable distance from the bench for stability.
Warm-Up: Perform a light warm-up before starting your Bulgarian Split Squats sets to prepare your leg muscles.