Bulgarian Split Squat
|Secondary Muscle(s)||Glutes, Hamstrings, Adductors, Abductors, Abdominals|
Bulgarian Split Squat Instructions
- Have a flat bench position behind you.
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Get underneath the bar, placing it on your traps.
- Have your hands outside shoulder-width in a position where you can create torque in your shoulders. The equates to a strong upper back position.
- You want your torso to be in a strong, vertical position.
- Chest up and eyes fixed straight ahead.
- Prop your right foot on top of the bench.
- Have the top of your foot against the padding, not your toes.
- Position the opposite foot in front with your head behind your knee.
- You should feel your right hip flexor being stretched.
- Your core is still braced and engaged. AVOID letting your low back arch.
- Lower your back knee to the floor while maintaining your postural integrity.
- Your upper body can hinge forward slightly.
- The bottom position should feature the back knee positioned behind your hip.
- Don't slam your knee on the floor. Either lightly tap it or stop just before touching the ground.
- At the bottom position, stand back up.
- Practice this movement with just your bodyweight. It will take time to groove this exercise.
- Once you are confident in your proficiency, hold a DB or KB in a goblet position and perform the exercise.
- The final progression is the barbell.