Bulgarian Split Squat with Chair Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Soleus, Adductor Magnus, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- Single-leg squat with chair
How to: Bulgarian Split Squat with Chair
- Stand facing away from a chair, with your feet hip-width apart.
- Place one foot behind you on the chair and lower your hips down into a squat.
- Ensure your front knee is directly above your ankle.
- Push through the heel of your front foot to return to the standing position.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Letting the front knee collapse inward.
- Leaning too far forward.
- Failing to maintain balance.
Modifications
- Perform the squat without a chair for added difficulty.
- Use a lower chair or platform to reduce the range of motion.
Tips
- Keep your torso upright during the squat.
- Make sure your front knee does not go past your toes.
- Engage your core throughout the movement.
Bulgarian Split Squat with Chair Alternatives
Tags
legs
thighs
glute
strength
balance
bodyweight