Instructions:
- 1Stand 2-3 feet in front of a knee-high platform, extend one of your legs backward, and rest your toes on it.
- 2Stand upright in this position and place your hands on your waist.
- 3Lower your rear knee to the floor while bending your front knee.
- 4As your front thigh comes parallel to the floor, return to the initial position, and repeat.
Tips:
- Keep your back straight and avoid slouching.
- DonÆt lean forward while lowering yourself to the floor.
- Maintain a smooth breathing pattern.
Bulgarian Split Squat: Bodyweight Left
The Bulgarian Split Squat is an effective lower body exercise that targets the quads, hamstrings, and glutes. This unilateral movement involves a split stance, where one foot is positioned behind you on an elevated surface, often leading to a deeper range of motion and increased strength in the working leg. It is sometimes referred to as the Bulgarian Squat or Rear Foot Elevated Split Squat.
How to Perform the Bulgarian Split Squat - Bodyweight Left
- Begin by standing a few feet in front of an elevated surface, such as a bench or step.
- Extend one leg back and rest the top of your foot on the elevated surface.
- Lower your body by bending your front knee, ensuring that it stays aligned with your toes.
- Descend until your thigh is parallel to the ground, or as low as comfortable, maintaining an upright torso.
- Push through the heel of your front foot to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Tips for Success
- Start with bodyweight to master the form before adding weights.
- Maintain control throughout the movement to prevent injury and improve effectiveness.
- Focus on your breathing; exhale as you rise and inhale as you lower.
- Keep your front knee in line with your toes to avoid unnecessary stress on the joint.
- Use a mirror or record yourself to check your form from different angles.
Incorporating the Bulgarian Split Squat into your workout routine can enhance your lower body strength, balance, and stability. Whether you are an athlete or just looking to improve your overall fitness, this exercise is a valuable addition to your program.