Bulgarian Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Rear Foot Elevated Split Squat, Single-leg Squat
Visualised Target Muscle Groups
Front
Back
How to: Bulgarian Split Squat
- Stand a few feet in front of a bench or elevated surface.
- Place one foot behind you on the bench.
- Lower your back knee toward the floor, keeping your front knee stable.
- Pause at the bottom, then return to the starting position.
- Repeat for the desired amount of repetitions, then switch legs.
Common Mistakes
- Not keeping the front knee aligned with the ankle.
- Leaning too far forward.
- Rushing through the movement.
Modifications
- Use a chair or wall for balance.
- Perform the exercise with a reduced range of motion.
Tips
- Keep your front knee directly above your ankle throughout the movement.
- Engage your core for better stability.
- Lower yourself slowly for increased muscle engagement.
Bulgarian Split Squat Alternatives
Tags
legs
squat
strength
balance
core
fitness
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