Bulgarian Split Squat
4 SETS - 12 REPETITIONS (Each Leg)
1. Set Up:
Find an elevated surface, like a bench or step, and stand about two feet away from it.
Position one foot behind you on the elevated surface, and the other foot should be a step or two in front of you.
2. Stance and Position:
Keep your front foot flat on the ground, ensuring your toes are pointing forward.
The back foot should rest on the elevated surface, with the top of your foot facing down.
3. Descending:
Inhale as you bend your front knee and lower your body towards the ground.
Lower your body until your front thigh is parallel to the ground, or as far as your flexibility allows.
4. Back Knee:
The back knee should be hovering just above the ground, creating a 90-degree angle with your front thigh.
5. Depth:
Aim to lower yourself until your front thigh is parallel to the ground or slightly below.
6. Ascending:
Exhale as you push through the heel of your front foot to return to the starting position.
Focus on engaging your leg muscles to lift your body back up.
7. Balance and Core Engagement:
Keep your core muscles engaged for stability and balance throughout the movement.
8. Breathing:
Inhale as you lower your body.
Exhale as you push back up to the starting position.
9. Finish:
Once you’ve completed the set on one leg, carefully switch to the other leg and repeat the same steps.
Tips for Proper Bulgarian Split Squat Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Front Knee Alignment: Keep your front knee aligned with your ankle to avoid strain.
Back Knee: Keep the back knee hovering just above the ground throughout the movement.
Foot Placement: Place your front foot far enough forward to maintain balance and avoid straining your knee.
Depth: Aim for proper depth while maintaining proper form.
Warm-Up: Perform a light warm-up before starting your Bulgarian split squat sets to prepare your muscles.
Footwear: Wear proper footwear for stability and to avoid slipping.