Bodyweight Heel Elevated Bulgarian Split Squat (male)

Bodyweight Heel Elevated Bulgarian Split Squat demonstration gif

Instructions:

  • 1Stand in front of a raised surface, about lunge-length away
  • 2Extend one leg behind you, placing the top of your foot on the raised surface
  • 3Lower your body down until your front knee is bent at about a 90-degree angle
  • 4Push through your front heel to raise your body back to the starting position
  • 5Switch legs and repeat the exercise for the other leg

Tips:

  • Keep your core tight throughout the exercise
  • Maintain balance by focusing on a fixed point during the exercise
  • Make sure your front knee never goes past your toes
  • Exhale as you push up and inhale as you lower down

Bodyweight Heel Elevated Bulgarian Split Squat

The Bodyweight Heel Elevated Bulgarian Split Squat is an exceptional exercise that focuses on enhancing strength and stability in the thighs. This bodyweight movement is particularly effective for building lower body strength without the need for additional equipment.

To perform this exercise, you typically elevate your front heel, which allows for a greater range of motion in the squat. This elevation can help in targeting the quadriceps more effectively and improving balance during the movement.

How to Perform the Bodyweight Heel Elevated Bulgarian Split Squat

  1. Begin by standing a few feet away from a sturdy surface, such as a bench or step.
  2. Place the heel of your front foot on the elevated surface.
  3. Lower your body into a squatting position by bending your front knee while keeping your back straight.
  4. Descend until your back knee nearly touches the ground, then push through the heel of your front foot to return to the starting position.
  5. Complete the desired number of reps before switching legs.

Tips for Success

  • Ensure your front knee does not extend beyond your toes to prevent strain.
  • Engage your core throughout the movement to maintain balance.
  • Start with body weight to master the form before adding resistance.
  • Maintain a slow and controlled motion to maximize muscle engagement.

This exercise is sometimes referred to simply as the Bulgaria Split Squat or Bulgaria Squat. Including this dynamic movement in your workout routine can lead to improved athletic performance, increased leg strength, and enhanced balance.

Incorporate the Bodyweight Heel Elevated Bulgarian Split Squat into your fitness regimen to reap the benefits of a stronger lower body and greater overall stability. Ideal for all fitness levels, this exercise is a valuable addition to any routine aiming to boost thigh strength and endurance.

Bodyweight Heel Elevated Bulgarian Split Squat Muscles Worked

Arms

Back

Core

Legs