Bodyweight Heel Elevated Bulgarian Split Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Heel Elevated Bulgarian Split Squat
Visualised Target Muscle Groups
Front
Back
How to: Bodyweight Heel Elevated Bulgarian Split Squat
- Stand a couple of feet in front of a bench or step with your back leg elevated.
- Lower your body into a lunge position while keeping your front knee behind your toes.
- Push through your front heel to rise back up while squeezing your glute.
Common Mistakes
- Letting the front knee extend past the toes.
- Leaning too far forward.
- Not keeping the back leg straight and engaged.
Modifications
- Use a chair or wall for balance support if needed.
- Reduce the range of motion to decrease strain.
Tips
- Keep your chest up and core engaged throughout the movement.
- Ensure your front knee stays aligned with your ankle.
- Focus on a slow and controlled descent to maximize engagement.
Bodyweight Heel Elevated Bulgarian Split Squat Alternatives
Tags
legs
squat
bodyweight
strength
thighs
fitness
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